tag:blogger.com,1999:blog-92226410251180862322018-08-28T13:58:04.769+05:30Sathguruve SaranamDinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.comBlogger43125tag:blogger.com,1999:blog-9222641025118086232.post-57340175930709423262010-04-04T00:26:00.000+05:302010-04-04T00:29:37.669+05:30Your Life time IncomeGurucharanam Saranam<br /><br />Dear,<br /><br /> Hope you are fine.<br /><br />Here we are talking about a Wealth Education Point:<br /><br /><br />Your Life time Income from your Job is easily creatable.!<br /><br /><br />Considering One's Job is FOR 30 to 35 years. [Age 20 to 55].<br /><br /><br />Clearly saying,<br /><br /> it can be created from your "One year JOB Income"<br /><br /><br />If you want to know about it with clearcut facts and figures [pdf file] from The Wealth Educator who got International Award for the Best Financial Professionals. Just make a mail to dinadevan@yahoo.com <br /><br /><br />* Information [PDF FILE] is absolutely FREE...<br /><br /><br /><br /><br />With Love<br />Dinadevan <br /><br />Investor, Entrepreneur & Educator.<br />International Award Winner.<br />9895510906<br />dinadevan2yahoo.com<br />www.dinadevan.com<br /><br />Address: 'Gurunirmalam' , Santhigiri P O, TVM-695589<br />Official Website: www.dinadevan.com<br /><br />CONFIDENTIALITY NOTE : The information in this e-mail is confidential and privileged; it is intended for use solely by the individual or entity named as the recipient hereof. Disclosure,copying, distribution, or use of the contents of this e-mail by persons other than the intended recipient is strictly prohibited and may violate applicable laws. If you have received this e-mail in error, please delete the original message and notify us by return email or collect call immediately. Thank you. www.dinadevan.comDinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-19139152217125363492008-09-03T16:05:00.001+05:302008-09-03T21:48:13.972+05:30VitaminsGurucharanam Saranam<br /><br />Dear,<br /> Why We Need Vitamins?<br /><br />Have you ever tried to find out the root cause of problems instead of running to a doctor every time you suffer? If No, then you must know that you are running through vitamin deficiency problem. So as you know that prevention is better than cure, it's better to intake proper vitamins in right time to check the problem from growing gruesome.<br /><br />First of all vitamin is that component of a balanced diet which the human body generally cannot manufacture on its own. So you must consume vitamin directly in the form of food or through supplements as tonic or pills. The whole process of assimilation of vitamins depends on ingestion of food. Once you have it as a part of your meal, say for tomatoes, lemon, spinach and other stuffs, it is more helpful. Moreover you don't feel that you are a patient and need to have medicines for cure. But if the deficit of a particular vitamin is high, then supplementary dose of vitamins have to be given to the body for a particular period. The body's metabolism is also dependent on vitamins as on carbohydrates, fats, minerals and other basic components of a complete diet. But before adding the vitamin list to our routine diet, let's understand the importance of vitamins in life.<br /> <br /><br />Vitamins are a group of substances essential for normal cell function, growth and development.<br /><br />There are 13 + essential vitamins and each one has a special role to play within the body, helping to regulate the processes such as cell growth and repair, reproduction and digestion. That means they are needed for the body to function.<br /><br />They are:<br /><br /> * Vitamin A<br /> * Vitamin B1 (thiamine)<br /> * Vitamin B2 (riboflavin)<br /> * Vitamin B3 (niacin)<br /> Vitamin B5<br /> * Vitamin B6<br /> Vitamin B9<br /> * Vitamin B12<br /> * Vitamin C<br /> * Vitamin D<br /> * Vitamin E<br /> Vitamin H<br /> * Vitamin K<br /> Vitamin P<br /> * Folate (folic acid)<br /> * Pantothenic acid<br /><br />Vitamins are grouped into two categories:<br /><br /> * Fat-soluble vitamins are stored in the body's fatty tissue.<br /> * Water-soluble vitamins must be used by the body right away. Any left over water-soluble vitamins leave the body through the urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.<br /><br />Characteristics of the vitamins are:<br /><br /> 1. Most of the vitamins have been artificially synthesized.<br /> 2. Some of vitamins are soluble in water and others are fat-soluble.<br /> 3. Some vitamins are synthesized in the body. Some members of vitamin B complex are synthesized by microorganisms in the intestinal tract.<br /> 4. Vitamins are partly destroyed and are partly excreted.<br /> 5. Vitamins can be stored in the body to some extent, for example the fat-soluble vitamins are stored in the liver and subcutaneous tissue.<br /> 6. Vitamins can perform their work in very small quantities. Hence, the total daily requirement is usually very small. <br /><br /><br />Function:<br /><br />Each vitamin has specific functions. You can develop health problems (deficiency disease) if you do not get enough of a particular vitamin.<br /><br /><br /><br /><br /><br /><br /><br /><br />Vitamin A:helps in the formation and maintenance of healthy teeth, bones, soft tissue, mucous membranes, and skin. Retinol, Carotene.Vitamin A works together with vitamins D, B, E, zinc, phosphorus and calcium. It also acts as an antioxidant, which may help protect against cancer and other diseases.It is very vital in the formation of bone and tissues and also keeps your skin smooth. And if you are night blind, the cure is having more Vitamins A.<br /><br />Solubility: Fat<br /><br />Functionality: Healthy formation of bones, teeth, skin; maintenance of outer layer of many tissues and organs; promotes growth and vitality; essential in pregnancy and lactation; necessary for night vision; good for growth and repair of body tissues; good for health of hair and eyes<br /><br />Rich Sources:<br />Eggs, Dark Green & Yellow Fruits and Vegetables, Dairy Products, Liver.<br /><br />Deficiency Disease:<br />Night-blindness and Keratomalacia, Keratinisation of the nasal and respiratory passage epithelium<br /><br />Overdose Disease: Hypervitaminosis A<br /><br />Deficiency Symptoms: Defective Teeth and Gums, Allergies, Dry Hair, Retarded Growth, Susceptibility to Infections, Night Blindness, Eye Irritations, Sinus Trouble, Dry Skin, Loss of Smell.<br /><br />Deficiency Occurs in:<br /><br /> 1. People who limit their consumption of liver, dairy foods, and beta-carotene-containing vegetables can develop a vitamin A deficiency.<br /> 2. Extremely low birth weight babies<br /><br />Recommended Daily Intakes:<br /><br /> 1. Men : up to 25,000 IU (7,500 mcg)<br /> 2. Men over age 65 : 15,000 IU per day<br /> 3. Women : less than 10,000 IU (3,000 mcg) per day<br /><br />Vitamin B6 is also known as pyridoxine. The more protein a person eats, the more vitamin B6 is needed to help the body use the protein. Vitamin B6 helps form red blood cells and maintain brain function, among other things.Vitamin B6 is necessary for production of antibodies <br />Vitamin B-6 - Pyridoxine, pyridoxal phosphate<br /><br />Solubility: Water<br /><br />Functionality:<br />Building blocks of protein, Necessary for synthesis and breakdown of amino acids, Promotes healthy skin, Aids in production of antibodies, Reduces muscle spasms and leg cramps, Helps maintain a proper balance of phosphorous and sodium<br /><br />Rich Sources:<br />Fish, poultry, lean meat, whole grains, and potatoes<br /><br />Deficiency Disease: Anemia<br /><br />Overdose Disease: Impairment of Proprioception<br /><br />Deficiency Symptoms:<br />Symptoms include Weakness, Mental Confusion, Irritability, Nervousness, Inability to sleep, Hyperactivity, Anemia, Skin lesions, Tongue Discoloration, and Kidney Stones.<br /><br />Deficiency Occurs in:<br /><br /> 1. Alcoholics<br /> 2. Patients with kidney failure<br /> 3. Women using oral contraceptives<br /> 4. People with chronic fatigue syndrome<br /><br />Recommended Daily Intakes:<br /><br /> 1. Men: 1.3 mg<br /> 2. Men (Over 50): 1.7 mg<br /> 3. Women: 1.3 mg<br /> 4. Women (Over 50): 1.5 mg<br /> 5. Pregnancy: 1.9 mg<br /> 6. Lactation: 2.0 mg<br /><br /><br /><br /><br /><br /><br /><br />Vitamin B12, like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the central nervous system.Vitamin B12 is required for carbohydrate and fat metabolism. This is a must for children's growth. <br />Vitamin B-12 - Cyanocobalamin<br /><br />A vitamin that is needed to make red blood cells and DNA (the genetic material in cells) and to keep nerve cells healthy. It plays an important role in protein formation, aids in the development of normal blood cells, and helps maintain normal nerve tissue.<br /><br />Solubility: Water<br /><br />Functionality:<br />Prevents Anaemia by helping in formation and regeneration of red blood cells, Necessary for fat, carbohydrate and protein metabolism, Increases energy, Promotes growth in children, Maintains healthy nervous system<br /><br />Rich Sources:<br />Beef, Fish, Poultry, Eggs, Dairy Products<br /><br />Deficiency Disease:<br />Megaloblastic or Pernicious Anaemia<br /><br />Overdose Disease: N/A<br /><br />Deficiency Symptoms:<br />Symptoms include nausea, loss of appetite, sore mouth, diarrhea, abnormal gait, loss of sensation in hands and feet, confusion, memory loss, and depression. Harmful anemia may be a result of this deficiency.<br /><br />Deficiency Occurs in:<br /><br /> 1. Alcoholics<br /> 2. Vegetarians who also avoid dairy and eggs<br /> 3. People with malabsorption conditions<br /> 4. Older people with urinary incontinence and hearing loss<br /> 5. People with tinnitus and related disorders<br /> 6. People with psychiatric disorders<br /><br />Recommended Daily Intakes:<br /><br /> 1. Men: 2.4 mcg<br /> 2. Women: 2.4 mcg<br /> 3. Pregnancy: 2.6 mcg<br /> 4. Lactation: 2.8 mcg<br /><br /><br /><br /><br /><br /><br /><br />Vitamin C, also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It also promotes wound healing.Vitamin C is a very commonly pronounced vitamin world wide. From kids to veterans, this vitamin is very essential as it protects your bones, teeth and gums. The ultimate medicine for curing scurvy and also resists any infection to grow in your body. Without its support collagen cannot be synthesized in the body.<br />Vitamin C - Ascorbic Acid<br /><br />Vitamin C is an antioxidant vitamin that protects cells from oxidative damage. Vitamin C is necessary for the production of collagen (for wound healing), hormones and neurotransmitters; it may have a role in fighting infection.<br /><br />Solubility: Water<br /><br />Functionality:<br />Helps heal wounds, scar tissue and fractures, Essential for healthy bones, teeth and gums, Builds resistance to infection, Prevents scurvy, Gives strength to blood vessels, Aids in absorption of iron, Is essential for the synthesis of collagen<br /><br />Rich Sources:<br />Citrus Fruits, Tomatoes, Melons, Berries, Green & Red Peppers, Broccoli<br /><br />Deficiency Disease: Scurvy<br /><br />Overdose Disease: Refer to Vitamin C megadosage<br /><br />Deficiency Symptoms:<br />Prolonged healing of wounds, Easy bruising, Frequent infections, Prolonged colds, Scurvy: weak muscles, fatigue, loss of teeth, bleeding gums, depression, bleeding beneath the skin, Swollen or painful joints, Nosebleeds, Anemia: tired, paleness<br /><br />Deficiency Occurs in:<br /><br /> 1. Smokers<br /> 2. Women with Preeclampsia, who have lower blood levels<br /> 3. People with kidney failure<br /><br />Recommended Daily Intakes:<br /><br /> 1. Age over 55: Intake of specific vitamins may decrease as you age<br /> 2. Pregnancy: Do not take doses greater than RDA. Megadoses during pregnancy may result in deficiency symptoms after birth.<br /><br /><br /><br /><br /><br /><br />Vitamin D is also known as the "sunshine vitamin," since it is made by the body after being in the sun. Ten to 15 minutes of sunshine three times per week is enough to produce the body's requirement of vitamin D. This vitamin promotes the body's absorption of calcium, which is essential for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.Vitamin D is very important for children. The common disease seen in kids suffering from malnutrition is Rickets, which is actually caused by the deficit of Vitamin D. Bones cannot grow in a normal way if there is a lack of this vitamin. Direct sunlight is a natural source of vitamins apart from spinach and vegetables. In adults, Osteoporosis is caused due to lack of Vitamin D.<br /><br />Vitamin D - Cholecalciferol, sunshine vitamin<br /><br />Vitamin D is necessary for the reproduction of new skin cells. It is one of only three vitamins that are absorbed by the skin (the other two are vitamins A and E). It plays a key role in ensuring the absorption of calcium from the intestines.<br /><br />Solubility: Fat<br /><br />Functionality:<br />Required for bone and teeth formation, Improves absorption and utilization of Phosphorous and Calcium, Maintains stable nervous system<br /><br />Rich Sources:<br />Egg Yolk, Fatty Fish, Milk; Also made in Skin when exposed to Sunlight<br /><br />Deficiency Disease: Rickets and Osteomalacia<br /><br />Overdose Disease: Hypervitaminosis D<br /><br />Deficiency Symptoms:<br />Symptoms include bone pain and tenderness and Muscle Weakness. In children, Rickets may occur, in which bones lose calcium and become soft and curved. Without proper intake, there is an increased risk of Osteoporosis, Arthritis, and Cancer.<br /><br />Deficiency Occurs in:<br /><br /> 1. More common in strict vegetarians<br /> 2. Dark-skinned people<br /> 3. Alcoholics<br /> 4. People with liver or kidney disease<br /> 5. People with hyperparathyroidism<br /> 6. Also common in men with advanced prostate cancer<br /><br />Recommended Daily Intakes:<br /><br /> 1. Men: 200 IU<br /> 1. (over 50) 400 IU<br /> 2. (over 70) 600 IU<br /><br /> 2. Women: 200 IU<br /> 1. (over 50) 400 IU<br /> 2. (over 70) 600 IU<br /><br /> 3. Pregnancy: 200 IU<br /> 4. Lactation: 200 IU<br /><br /><br /><br /><br /><br /><br /><br />Vitamin E is an antioxidant also known as tocopherol. It plays a role in the formation of red blood cells and helps the body use vitamin K.Vitamin E is a wound treating vitamin. It is very mush essential to prevent sterility and to break up blood clots. Damage of cells due to aging can be protected to supplement of this vitamin.<br /><br />Vitamin E - Alpha-tocopherol<br /><br />Vitamin E is an antioxidant vitamin that prevents cell damage that may lead to cancer. By inhibiting the oxidation of LDL cholesterol, vitamin E may reduce the risk of heart disease. It belongs to the family of drugs called tocopherols.<br /><br />Solubility: Fat<br /><br />Functionality:<br />Retards cellular aging because of oxygen, Alleviates fatigue by supplying oxygen, Prevents and dissolves blood clots, Helps in preventing sterility, Aids in bringing nourishment to cells<br /><br />Rich Sources:<br />Vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans<br /><br />Deficiency Disease:<br />Deficiency is very rare; mild hemolytic anemia in newborn infants<br /><br />Overdose Disease: N/A<br /><br />Deficiency Symptoms:<br />Symptoms include in Infants irritability, Fluid Retention and Anemia. Adult symptoms may include Lethargy, Loss of balance and Anemia. There may be increased risk of Heart Disease, Cancer, and Premature Aging with marginal deficiencies.<br /><br />Deficiency Occurs in:<br /><br /> 1.<br /><br /> People with a genetic defect in a vitamin E transfer protein called thrombotic thrombocytopenic purpura (TTP)<br /> 2. Women with Preeclampsia<br /> 3. Very old people with type 2 diabetes<br /><br />Recommended Daily Intakes:<br /><br /> 1. Men: 10 mg alpha TE (15 IU)<br /> 2. Women: 8 mg alpha TE (12 IU)<br /> 3. Pregnancy: 10 mg alpha TE (15 IU)<br /> 4. Lactation: 12 mg alpha TE (18 IU)<br /><br /><br /><br /><br /><br /><br /><br />Vitamin K is not listed among the essential vitamins, but without it blood would not stick together (coagulate). Some studies suggest that it helps promote strong bones in the elderly.<br /><br />Vitamin K - Phytonadione<br /><br />Vitamin K is necessary for proper bone growth and blood coagulation. It accomplishes this by helping the body transport calcium.<br /><br />Solubility: Fat<br /><br />Functionality:<br />Vitamin K is known as the clotting vitamin, because without it blood would not clot. Some studies indicate that it helps in maintaining strong bones in the elderly. Vitamin K plays an important role in the intestines and aids in converting glucose into glycogen for storage in the liver, promoting healthy liver function.<br /><br />Rich Sources:<br />Green Leafy Vegetables, Beef Liver and Cheese. It is also found in asparagus, coffee, bacon and green tea. Vitamin K is also made by the bacteria that line the gastrointestinal tract.<br /><br />Deficiency Disease:<br />Bleeding Diathesis, Delayed clotting & Hemorrhaging, Cholestatic Constipation, Patients may show signs of bruising easily and have nosebleeds.<br /><br />Overdose Disease: Brain Damage and Impaired Liver Function<br /><br />Deficiency Symptoms:<br />Symptoms include prolonged clotting time, easy bleeding, and bruising. This deficiency is rare in adults and normally limited to those with liver or food absorption disorders. However, it may occur in premature babies.<br /><br />Deficiency Occurs in:<br /><br /> 1. People with certain Malabsorption diseases<br /> 2. Hospitalized patients who had poor food intake and were receiving antibiotics<br /> 3. Sometimes develop in breast-fed infants<br /><br />Recommended Daily Intakes:<br /><br /> 1. Men: 80 mcg<br /> 2. Women: 65 mcg<br /> 3. Pregnancy: 65 mcg<br /> 4. Lactation: 65 mcg<br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Riboflavin (B2) works with the other B vitamins. It is important for body growth and the production of red blood cells.Vitamin B2 and Folic Acid help in the formation of red blood cells. <br /><br />Vitamin B-2 - Riboflavin<br /><br />Vitamin B2 is a vitamin that helps the body process amino acids and fats; activate vitamin B6 and folic acid, and helps convert carbohydrates to adenosine tri-phosphate.<br /><br />Solubility: Water<br /><br />Functionality:<br />Aids in formation of red blood cells and antibodies, Essential for carbohydrate, protein, and fat metabolism, Promotes general health, Necessary for the maintenance of good skin, nails, hair and good vision, Maintains cells respiration<br /><br />Rich Sources:<br />Dairy Products, Green Leafy Vegetables, Whole & Enriched Grains, Beef, Lamb, Eggs<br /><br />Deficiency Disease:<br />Ariboflavinosis, Painful tongue and fissures to the corners of the mouth, chapped lips<br /><br />Overdose Disease: N/A<br /><br />Deficiency Symptoms:<br />Symptoms include red, swollen, cracked mouth and tongue; fatigue; depression; anemia; and greasy, scaly skin. The formation of cataracts may be a result of this vitamin deficiency.<br /><br />Deficiency Occurs in:<br /><br /> 1. Alcoholics<br /> 2. People with cataracts or sickle cell anemia<br /> 3. People with chronic fatigue syndrome<br /><br />Recommended Daily Intakes:<br /><br /> 1. Men: 1.3 mg<br /> 2. Women: 1.1 mg<br /> 3. Pregnancy: 1.4 mg<br /> 4. Lactation: 1.6 mg<br /><br /><br /><br /><br /><br /><br /><br />Thiamine (B1) helps the body cells change carbohydrates into energy. It is also essential for heart function and healthy nerve cells.Vitamin B1 is an energy building vitamin which helps you to digest carbohydrates. It also keeps your heart and muscles stable. <br /><br />Vitamin B-1 - Thiamine<br /><br />Assists in production of blood formation, carbohydrate metabolism, and affects energy levels in the body.<br /><br />Solubility: Water<br /><br />Functionality:<br />Carbohydrate metabolism appetite regulation, important in nervous system and growth<br /><br />Rich Sources:<br />Baked Potato, Beef kidney/liver, Brewer's yeast, Flour; rye and whole grain, Garbanzo beans (chickpeas), Dried Ham, Kidney beans, Dried Navy beans, Dried Orange juice, Oranges, Oysters, Peanuts, Peas, Raisins, Rice, brown and raw, Wheat germ, Whole-grain products.<br /><br />Deficiency Disease: Beriberi<br /><br />Overdose Disease: N/A<br /><br />Deficiency Symptoms:<br />Symptoms include fatigue, depression, decreased mental functioning, muscle cramps, nausea, heart enlargement, and eventually beriberi. Alcoholics are at increased risk of a deficiency.<br /><br />Deficiency Occurs in:<br /><br /> 1. Most commonly found in alcoholics<br /> 2. People with Malabsorption conditions<br /> 3. Those eating a very poor diet<br /> 4. Also common in children with congenital heart disease<br /> 5. People with chronic fatigue syndrome<br /> 6. Individuals undergoing regular kidney dialysis<br /><br />Recommended Daily Intakes<br /><br /> 1. Men : 1.2 mg<br /> 2. Women: 1.1 mg<br /> 3. Pregnancy: 1.4 mg<br /> 4. Lactation: 1.5 mg<br /><br /><br /><br /><br /><br /><br /><br /><br />Vitamin B-3 - Niacin<br /><br />Solubility: Water<br /><br />Functionality:<br />Helps Metabolize Sugar, Fat and Protein, Reduces High Blood Pressure, Improves Circulation, Reduces Cholesterol Level, Increases Energy, Helps Maintain Healthy, Digestive System<br /><br />Rich Sources:<br />Meat, Fish, Whole & Enriched Grains, Beans, Nuts & Peas<br /><br />Deficiency Disease: Pellagra<br /><br />Overdose Disease: N/A<br /><br />Deficiency Symptoms:<br />Symptoms include Dermatitis on the Hands and Face, Weakness, Loss of Appetite, Sore Mouth, Diarrhea, Anxiety, Depression, and Dementia.<br /><br />Deficiency Occurs in:<br /><br /> 1. Alcoholics<br /> 2. People with cataracts or sickle cell anemia<br /> 3. People with chronic fatigue syndrome<br /><br />Recommended Daily Intakes:<br /><br /> 1. Men: 16 mg<br /> 2. Women: 14 mg<br /> 3. Pregnancy: 18 mg<br /> 4. Lactation: 17 mg<br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Vitamin B-5 - Pantothenic Acid<br /><br />Solubility: Water<br /><br />Functionality:<br />Aids in the utilization of vitamins, Helps in cell building, Aids in, development of the central nervous system, Fights infections, Participates in release of energy from carbohydrates<br /><br />Rich Sources:<br />Most plant & animal foods especially lean meats, whole grains, legumes<br /><br />Deficiency Disease: Paresthesia<br /><br />Overdose Disease: N/A<br /><br />Deficiency Symptoms:<br />Symptoms include Excessive Fatigue, Sleep Disturbances, Loss of Appetite, Nausea or Dermatitis. However, These Symptoms are Rare and if they occur, they may indicate other B -Vitamin Deficiencies.<br /><br />Deficiency Occurs in:<br /><br /> 1. People with alcoholism but are generally believed to be rare.<br /><br />Recommended Daily Intakes:<br /><br /> 1. Men: 5 mg<br /> 2. Women: 5 mg<br /> 3. Pregnancy: 5 mg<br /> 4. Lactation: 5 mg<br /><br /><br /><br /><br /><br /><br /><br /><br />Vitamin B-9 - ((Folic Acid) Folate, Pteroyiglutamic Acid) Folacin<br /><br />Solubility: Water<br /><br />Functionality:<br />This vitamin is very important to the growth and reproduction of all body cells, including red blood cells.<br /><br />Rich Sources:<br />Green leafy vegetables, Dried beans, Poultry, Fortified cereals, Oranges, Nuts<br /><br />Deficiency Disease:<br />Deficiency during pregnancy is associated with birth defects, such as neural tube defects<br /><br />Overdose Disease: N/A<br /><br />Deficiency Symptoms:<br />Symptoms include Anemia, Mood disorders and gastrointestinal disorders. Neural tube defects may occur when a deficiency occurs during pregnancy.<br /><br />Deficiency Occurs in:<br /><br /> 1. Alcoholics<br /> 2. People with Malabsorption disorders or liver disease<br /> 3. Women taking the birth control pill<br /> 4. People with kidney failure have an increased risk of folic acid deficiency<br /><br />Recommended Daily Intakes:<br /><br /> 1. Men: 400 mg<br /> 2. Women: 400 mg<br /> 3. Pregnancy: 600 mg<br /> 4. Lactation: 500 mg<br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Vitamin P (Bioflavonoids, Phytochemicals)<br /><br />A water-soluble vitamin, found as a crystalline substance especially in citrus juices that functions as a bioflavonoid in promoting capillary resistance to hemorrhaging.<br /><br />Solubility : Water<br /><br />Functionality :<br />It enhances the use of vitamin C by improving absorption and protecting it from oxidation. Promotes blood vessel health, including improving capillary strength, Prevents accumulation of atherosclerotic plaque, May prevent hemorrhoids, miscarriages, capillary fragility, nosebleed, retinal bleeding in people with diabetes and hypertension<br /><br />Rich Sources :<br />Great sources of this vitamin are found in the edible pulp of fruits, green pepper, broccoli, and red wine. <br /><br />Deficiency Disease : If a diet contains enough fruit and vegetables, bioflavonoids should not be deficient, but deficiency would show up as bruising.<br /><br />Overdose Disease : Over dosages of bioflavonoids may cause diarrhea.<br /><br />Deficiency Symptoms : No reports exist of this deficiency.<br /><br />Deficiency Occurs in : Deficiencies have not been reported<br /><br />Recommended Daily Intakes : There are no daily recommended allowances for this vitamin. <br /><br /><br />Vitamin H - Biotin<br /><br />Biotin is a B-complex vitamin which is important in the catalysis of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and to metabolize leucine.<br />Biotin is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.<br /><br />Solubility: Water<br /><br />Functionality:<br />Promotes healthy, Aids in the utilization of folic acid, protein, Vitamin B12 and Panthothenic Acid<br /><br />Rich Sources:<br />Egg Yolk, Meat, Dairy Products, Dark Green Vegetables; Also made by Microorganisms inside Intestinal Tract<br /><br /><br />Deficiency Disease:<br />Hair loss in both children and adults, Dry skin, Seborrheic dermatitis, Fungal infections<br /><br />Overdose Disease: N/A<br /><br />Deficiency Symptoms:<br />Symptoms are incredibly rare. However, if such a deficiency occurs, symptoms may include hair loss, dermatitis, anemia, and muscle pain, loss of appetite, lethargy, depression, hallucinations, and lowered immunity.<br /><br />Deficiency Occurs in:<br /><br /> 1. Alcoholics<br /> 2. People with inflammatory bowel disease<br /> 3. Someone eats large quantities of raw egg whites<br /> 4. Long-term antibiotic use<br /> 5. Long-term use of anti-seizure medications<br /> 6. People with diseases of the stomach<br /><br />Recommended Daily Intakes:<br /><br /> 1. Men: 30 mcg<br /> 2. Women: 30 mcg<br /> 3. Pregnancy: 30 mcg<br /> 4. Lactation: 35 mcg<br /><br /><br /><br />Food Sources<br /><br />FAT-SOLUBLE VITAMINS<br /><br />Vitamin A:<br /><br /> * Eggs<br /> * Meat<br /> * Milk<br /> * Cheese<br /> * Cream<br /> * Liver<br /> * Kidney<br /> * Cod<br /> * Halibut fish oil<br /><br />Vitamin D:<br /><br /> * Cheese<br /> * Butter<br /> * Margarine<br /> * Cream<br /> * Fortified milk<br /> * Fish<br /> * Oysters<br /> * Cereals<br /><br />Vitamin E:<br /><br /> * Wheat germ<br /> * Corn<br /> * Nuts<br /> * Seeds<br /> * Olives<br /> * Spinach and other green leafy vegetables<br /> * Asparagus<br /> * Vegetable oils and products made from vegetable oils, such as margarine<br /><br />Vitamin K:<br /><br /> * Cabbage<br /> * Cauliflower<br /> * Spinach<br /> * Soybeans<br /> * Cereals<br /><br />WATER-SOLUBLE VITAMINS<br /><br />Folate:<br /><br /> * Green, leafy vegetables<br /> * Fortified foods<br /><br />Niacin (B3):<br /><br /> * Dairy products<br /> * Poultry<br /> * Fish<br /> * Lean meats<br /> * Nuts<br /> * Eggs<br /> * Legumes<br /> * Enriched breads and cereals<br /><br />Pantothenic acid and biotin<br /><br /> * Eggs<br /> * Fish<br /> * Dairy products<br /> * Whole-grain cereals<br /> * Legumes<br /> * Yeast<br /> * Broccoli and other vegetables in the cabbage family<br /> * White and sweet potatoes<br /> * Lean beef<br /><br />Thiamine (B1):<br /><br /> * Fortified breads, cereals, and pasta<br /> * Whole grains<br /> * Lean meats<br /> * Fish<br /> * Dried beans<br /> * Peas<br /> * Soybeans<br /> * Dairy products<br /> * Fruits and vegetables<br /><br />Vitamin B12:<br /><br /> * Meat<br /> * Eggs<br /> * Poultry<br /> * Shellfish<br /> * Milk and milk products<br /><br />Vitamin C (ascorbic acid)<br /><br /> * Citrus fruits and juices<br /> * Strawberries<br /> * Tomatoes<br /> * Broccoli<br /> * Turnip and other greens<br /> * Sweet and white potatoes<br /> * Cantaloupe<br /><br />Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.<br /><br /><br /><br /><br /><br />Niacin is a B vitamin that helps maintain healthy skin and nerves. It is also has cholesterol-lowering effects.<br /><br />Folate works with vitamin B12 to help form red blood cells. It is necessary for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as spina bifida. Many foods are now fortified with folic acid.<br /><br />Pantothenic acid is essential for the metabolism of food. It is also plays a role in the production of hormones and cholesterol.<br /><br /><br />Vitamin Facts<br /><br /> 1. A lot of the vitamins in fruits and vegetables are lost between the farm and your plate. The longer the foods are stored before you eat them, the more nutrients are lost. Heat, light, and exposure to air all reduce the amount of vitamins, especially Vitamin C, thiamin, and folic acid.<br /> 2. About 25% of US households do not have balanced meals to meet the requirements that the body needs in digesting enough nutrients to sustain the body's health and fuel factors.<br /> 3. Research has shown that almost all varieties of disease can be produced by the deficiency of vitamins, minerals, amino acids, and other nutrients. Vitamins are vital for your skin. The most important factor of nutritional deficiencies is the intense processing and refining of foods like cereals and sugar.<br /> 4. The human body uses food to manufacture all its building blocks as well as to provide fuel. To do this, it performs several thousand different chemical reactions. Each reaction is controlled by "enzymes" and "coenzymes". Some of the coenzymes contain vitamins which the body cannot make by itself and which must be obtained from outside the body.Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-3592187927508560652008-09-03T00:00:00.000+05:302008-09-03T00:51:17.050+05:30Tension Vz Peace.Gurucharanam Saranam<br /><br />Dear,<br /> Tension is really a matter nowadays.<br />But remember some people have no tension at all, why?<br /><br />I think they are doing something different than the tension getting people. What is that?<br /><br />How we can remove tension from life?<br /><br />What is tension?<br /><br />Yes, as far as one man is concerned tension is a by product of something like:<br /><br />1. Wrong doings.<br />2. High speed life.<br />3. Forgetting...<br />4. Having unwanted situations.<br />5. Over doing.<br />6. Pressures from others.<br />7. etc..etc...<br /><br />In this situation we can just think about Masters, Sanyasis etc. they always live in peace or most of their life and even the surrounding people and atmosphere also.<br /><br />How?<br /><br />We just study them, we will start to find something and something. Just learn it. It influence our lives also. We will find what is peace. <br /><br />Some say:<br /><br />1. Doing all things in a rhythm, slow tone also reduce tension.<br />2. System in everything [ not over].<br />3. No boss no owner, we are free. <br />4. Always be Happy.<br />5. Seeing everything is for good.<br />6. Accompanying with everything.<br />7. Seeing what to come and ready to bear it.<br />8. Be a tough guy forever.<br />9. Everything is what GOD did.<br />10. etc...etc...<br />like there is lot of sayings to reduce tension and be in peace.<br /><br />But Guru teach us everything.<br />That is what is a master is.<br />How we see it is the matter.<br /><br />So be a child or scholar to learn...............forever.<br /><br />With Prayers,<br />Your Dinadevan.Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-51004387558425241292008-09-02T00:37:00.002+05:302008-09-02T01:00:38.540+05:30SystemGurucharanam Saranam<br /><br />Dear,<br /> We should all need a system in life for our development. Some having it by chance or some having it by character or some by family tradition or some by job or some by school life or some by self. But whatever it may be we need beyond that a complete system in life is needed. <br /><br />In this context let me say, we don't forget about a system brake or we will look like robots.<br /><br />System enable us a life with fastness, correctness, more perfection, less stress. etc...<br /><br />But in selecting a system we should be careful, our selected system should be good for us, our health, thinking, life, mind etc and also good for others.<br /><br />System should make our life smooth, developing, attractive, life touching, sincere, ease, powerful, strong, nice, beautiful etc...<br /><br />A system should be well prepared and converted to a habit also. It won't be an effort to do or carry on. <br /><br />System in:<br />Routine activities<br />Exercising<br />Eating<br />Sleeping<br />Doing job<br />Reading<br />Writing<br />Playing<br />Talking<br />Dressing<br />Respecting<br />Praying<br />and in everything we can do.<br /><br />But it won't be robotic. Even we can't find out it was a system. That is we can say a good system.<br /><br />We can see system in:<br />Government<br />Life<br />Business<br />School<br />Home<br />Office<br />Marriage<br />House warming<br />Exercising<br />Games<br />Dressing<br />Talking<br />Public speaking<br />Martial Arts<br />and in everything we see ...<br /><br />But it may not be good or perfect. But we can see a more perfect one will look like nice, beautiful, attractive, easy, smooth, lovable etc.<br /><br />Whatever, system will bring us Good-luck.<br /><br />Hope you got some new Ideas...Good Luck...<br /><br />With Prayer,<br />DinadevanDinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-82690130162616759912008-08-01T20:09:00.001+05:302008-08-31T23:22:37.181+05:30Get a great body in 5 stepsGet a great body in 5 steps<br /><br />Here are some interesting exercises that can be done at home easily without any equipment. Also you can do it wherever you want!<br /><br />Do one to three sets of each exercise, with eight to 15 repetitions per set.<br /><br />Step 1: The warm up<br /><br />Leg lifts: Stand with your feet apart at hip width. Place your hands on your hips. Bend both knees slightly and shift most of your weight onto your left leg.<br /><br />Keeping your knee slightly bent, lift your right leg up and out to the side, about six inches. Lower to the original position. Repeat with the right leg, then with the left.<br /><br />Arm curls: Use hand weights or dumbbells. Hold a weight in each hand, arms at your sides, palms facing forward.<br /><br />Stand with your feet apart at hip width, knees slightly bent. Curl the weights up to your shoulders, then lower to the original position.<br /><br />Step 2: Stretch exercises<br /><br />Hamstring stretch: Lie on the floor and stretch your legs. Raise your left leg, using a towel to assist, until you feel the tension in your hamstring. Hold. Repeat on other side.<br /><br />Inner thigh stretches: Sit on floor; place the soles of your feet together. Drop your knees toward floor. Gradually, lower your torso towards the floor until you feel a gentle tension in your inner thighs. Release.<br /><br />Modified hurdler: Sit on floor, right leg extended, left foot against the right knee. Lower your torso and reach for your ankle until your hamstring feels tight. Repeat on other side.<br /><br />Step 3: Floor exercises<br /><br />Crunches: Lie on the floor with your feet hip width apart. Cradle your head in your hands without lacing your fingers together and with your elbows pointed slightly inward.<br /><br />Tilt your chin a little bit toward your chest and pull your abdominal muscles in. Exhale through your mouth as you curl your head, neck and shoulders up off the floor. Hold this position for a moment, then inhale as you return to your original position.<br /><br />Squats: Stand tall with your feet apart at hip width, with your weight slightly back on your heels. Place your hands on your hips. Sit back and down as if you're sitting into a chair directly behind you. Lower as far as you can without leaning your upper body more than a few inches forward (this depends on your flexibility and your build).<br /><br />If you can bend your knees far enough so that your thighs are parallel to the floor, stop. Don't allow your knees to travel out in front of your toes. Once you feel your upper body fold forward over your thighs, straighten your legs and stand up. Take care not to lock your knees as you complete the movement.<br /><br />Push-ups: Lie on your stomach. Bend your knees and cross your ankles. Bend your elbows and place your palms on the floor, in front of your shoulders and a bit to the side. Straighten your arms and lift your body so you are balanced on your palms and knees.<br /><br />Tuck your chin a few inches towards your chest so that your forehead faces the floor. Tighten your abdominal muscles. Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower until your upper arms are parallel to the floor. Push back up.<br /><br />Step 4: Stretching exercises<br /><br />Dips: Sit at the edge of the desk or on a sturdy chair. Place your hands with the palms facing your body. Slide yourself off the seat and support yourself with just with your hands. Slowly lower yourself by bending your elbows until your upper arms are parallel to the floor, and then press yourself back.<br /><br />Lunges: Stretch your legs a stride's distance apart. Slowly bend your knees until you are in a kneeling position with your knees not quite touching the floor. Don't look down; don't allow your knees to shoot out past your toes. Return to your original position.<br /><br />Step 5: Face exercises<br /><br />~ Tilt your head backwards. Let your upper lip cover your lower lip. Maintain the posture as you curl your tongue up inside the mouth and press it against your upper palette. Then smile.<br /><br />~ This exercise helps to get rid of furrows and lines on the forehead. All you have to do is lift the eyebrows upward and open your eyes wider with each count.<br /><br />~ Place the entire thumb inside your mouth, between the teeth of the upper jaw and the upper lip. Press the upper lip back into the teeth so that your thumb is squeezedDinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-56962594629783464812008-08-01T19:59:00.001+05:302008-08-31T23:27:51.700+05:30ManagementManagement Traps and How to Avoid Them<br /><br />Much has been written about the secrets of good management and few will argue that the best managers are inspired, visionary, dedicated, industrious, energetic, energizing and display integrity, leadership, common sense and courage. So where is it that managers commonly fail or falter and lose their precious foothold on the corporation's top rungs? basic management traps and tips to avoid them: <br /><br />Weak managers set weak goals<br /><br />As a manager your role is to get specific jobs completed by employees in the most optimal, efficient and innovative manner and in order to do that, you need to set clear objectives. Successful managers set SMART goals - goals that are specific, measurable, achievable, realistic and time-based. They are able to communicate these goals clearly, simply and concisely to their employees so that none are vague or uncertain about expectations. By all means reach for the stars in your objectives but to do so without supplying employees with the training, resources, flexibility and freedom they need to accomplish their goals and a schedule of regular supervision and feedback is to set them (and yourself) up for failure.<br /><br /><br />Weak managers micro-manage - effective leaders inspire<br /><br />The days of command and control organizations are long over - today's managers recognize that in order to leverage their skills and maximize their team's output they need to adopt a flexible approach and 'lead' their teams to excellence rather than closely supervise, instruct and control them. The best leaders communicate to their employees a vision and ignite in them the fire, motivation and desire to work towards making this vision a reality. Good leaders unleash their employees to innovate and achieve optimal solutions by communicating top-level goals and objectives and a suggested blueprint for success then leaving the employees to determine how to get there most optimally while ensuring they have the aptitudes, training, resources and work environment necessary to achieve superior results. While a program of regular feedback and supervision is essential, managers should ensure that their management style is not repressive, meddling or overly overbearing. The golden rule is to communicate the 'what' and the 'why' of the work that needs to be done and leave the employees to determine the 'how' without burdening them with strict instruction manuals or prescribed rules and patterns that are largely redundant and in conducive to speed, creativity, progress and innovation.<br /><br /><br />Weak managers are afraid of hiring/cultivating strong leaders<br /><br />Strong leaders/managers have the self-confidence to hire the best people, take them to new levels and cultivate in them all the qualities needed to make them in turn effective leaders of the future. Weak leaders replicate themselves in their hiring decisions and hire mediocre players, mistakenly believing that an employee with more skills, acumen or industry knowledge than themselves will ultimately undermine them or make them look bad. The best managers are characterized by an ability to stimulate their employees to superior performance and through coaching, training, feedback as well as by example, inspire in them all the qualities needed to make effective managers. A good manager helps employees achieve their full potential and constantly raises the bar so that employees never stop learning, innovating and growing. Coaching, training, career planning and programs for ongoing growth and development of key staff are high on the priority lists of the best managers.<br /><br /><br />Weak managers belittle their employees<br /><br />Bosses who favor the archaic 'tough' management style where employees are singled out for public reprimand and negative feedback is plentiful while recognition and positive reinforcement are scarce will fail to win the loyalty, respect and commitment of their teams over the long run. Without an inspired, fired up, self-confident employee base these managers set themselves and their teams up for failure. Effective leaders by contrast, respect their employees and give them regular feedback with intelligent constructive criticism and loudly laud special accomplishments in both public and private, while communicating any negative feedback ONLY in private and focusing such criticism strictly on the job performance, not the person's character. Strong leaders recognize and reward a job well done. These leaders inspire their teams to perform at their best and are able to elicit from them a high degree of loyalty and a 'hunger' to raise the bar and continuously excel. In such organizations, employees are not afraid to challenge their boss's ideas or upset the status qua in the interest of innovation and excellence and are encouraged to take risks to elevate the business to a new level. The autocrats and bureaucrats on the other hand sap their employees' self-confidence, drive and energy with their overbearing management style and fail to induce in them any motivation to raise the bar or excel.<br /><br /><br />Weak managers have obsolete skills-strong leaders constantly reinvent themselves<br /><br /><br />In today's knowledge-driven economies and highly competitive environment, skills, training and education rapidly become obsolete and effective managers know that they must constantly re-educate themselves and update their skills to maintain an edge. While over-confident managers with an inertia to further education fall by the wayside, good managers regularly take an honest inventory of their skills and abilities and upgrade their technical knowledge and soft skills wherever appropriate. They encourage their teams to do likewise with sound career planning and performance appraisal programs and an emphasis on training and self-education.<br /><br /><br />Weak managers have poor communication skills<br /><br />Good communication includes cultivating and maintaining open channels of communication with the team and others in the organization, giving constructive, intelligent feedback, eliciting ideas through brainstorming sessions or otherwise, articulating the company vision and mission in no uncertain terms, setting clear objectives and listening attentively with an open-mind to employees grievances, suggestions and any other issues. Effective leaders have an open-door policy that welcomes input, suggestions and feedback from employees and recognize that good ideas and the next best idea/process/innovation can come from anywhere. Strong leaders listen; weak leaders talk. Strong leaders pay attention to their employees and encourage them to express professional opinions and ask for more responsibility; weak leaders think they are above such open-door policies. Employees who are not listened to and are not made to feel important or respected as professionals or individuals are unlikely to innovate or express any exciting new ideas that can move a company forward.<br /><br /><br />Weak managers blame<br /><br />Everybody makes mistakes and strong leaders protect their good people from taking the fall when they err. Good bosses recognize that the occasional slip-ups are inevitable and can be learning opportunities and are ready to take personal responsibility when the team makes a misstep. A good boss realizes that his most promising employees want to succeed, will grow as a result of their mistakes and are unlikely to repeat the same mistakes. They do no set their people up as a negative example for the rest of the organization nor point fingers when the going gets tough. Good bosses are personally accountable for their actions as well as the actions of their subordinates and do not allow a culture of blame to permeate the organization.<br /><br /><br />Weak managers take full credit for their team's accomplishments<br /><br />While weak leaders usurp all the credit for a job well done by their teams, the strongest leaders will give the full credit to the team as a whole or the team member responsible for the project. Strong leaders motivate, energize and inspire by giving credit where credit is due and being generous with reward and recognition wherever appropriate. Strong leaders publicly thank their employees for a job well done and recognize that a motivated, successful, energized team will reflect directly on the boss.<br /><br /><br />Weak managers thrive on bureaucracy<br /><br />Weak leaders are fond of, augment and live well with the layers and bureaucratic shackles that tie an organization down; strong leaders remove them. Today's effective leaders recognize that in order to compete they must operate like a small company with a high level of speed, responsiveness and flexibility. They realize that to maintain their edge in today's marketplace their organization needs to be responsive to changing market conditions and remove the shackles, boundaries, layers, clutter and obsolete policies, procedures and routines that get in the way of the freedom and free flow of people, resources and ideas.<br /><br /><br />Weak managers are divorced from their teams<br /><br />Effective managers genuinely care about their employees and take the time to get to know them and to understand their strengths, weaknesses, what makes them tick and their goals and ambitions. They also take the time to learn something about their personal life. While weak managers will maintain an outdated aloofness and a formal distance from their teams, exceptional managers are able to bring out the best in every employee and win their loyalty and respect by understanding their unique needs, motivations and abilities and showing the team that they are important and personally significant. Strong managers are team players and through their constant involvement with their teams communicate to them that they are there for them and supportive of them. Effective managers by building a supportive work environment, build a camaraderie and team spirit that enthuses and excites the team to new levels of performance.Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-39533299484640223052008-08-01T17:28:00.002+05:302008-08-31T23:29:44.863+05:30Stress Free Life!Improve Your Posture for a Stress Free Life!<br />Aug 29, 2008<br /><br />X Marks the Walk! Are you worried about looking like a hunchback? Here’s a pain free and effective method for safely assuming a ‘correct’ posture and improving muscle tone.<br /><br />As a great side benefit, it would improve your self esteem and attitude! You will appear and feel more confident which improves your attitude and mood!<br /><br /> 1. Know what good posture is believed to be. Most people think that to “stand up straight” means tensing your back to heave your chest ‘in and up’, and pulling your head back in to your chest. This is not so. The spine has two natural curves that you need to maintain called the ‘double C’ or ‘S’ curves, these are the curves found from the base of your head to your shoulders and the curve from the upper back to the base of the spine. When standing straight up, make sure that your weight is evenly distributed on your feet. You might feel like you are leaning forward, and look stupid, but you don’t. [This needs an image]<br /> 2. Using a mirror, align your ears, shoulders, and hips. [This needs an image] Proper alignment places your ears loosely above your shoulders, above your hips. Again, these points make a straight line, but the spine itself curves in a slight ‘S’. You’ll find that this doesn’t hurt at all. If you do experience pain, look at your side view in a mirror to see if you’re forcing your back into an unnatural position. If so, stop it!<br /> 3. Do exercises that strengthen the muscles across your upper back and shoulders. These do not have to be strenuous! Try the following, with or without hand weights:<br /> * Align your ears over your shoulders. Raise both arms straight up, alongside your ears. Remember to keep your ears aligned! Bend forearms toward shoulders to touch your shoulder blades. Do 10 repetitions with both arms, then alternate 10 reps for each arm singularly.<br /> * Align ears with shoulders. Raise both arms out to sides at shoulder length. Hold for a slow count of ten. Slowly lower arms to sides, counting ten as you lower. Slowly raise arms back to shoulder height, counting to ten as you raise arms. Do ten reps, constantly checking your alignment! If ten reps are too many to start, do as many as you can. You should at least feel a slight fatigue in the shoulder muscles.<br /> * Be a penguin. While you wait for a web page to load, toast to pop, or the microwave to beep, place elbows at your side, and touch your shoulders with your hands. Keeping your hands on your shoulders, and your ears aligned, raise both elbows (count one, two) and lower them back to your waist (count one, two). Do as many reps as your wait allows. You’ll be surprised how much exercise fits into 30 seconds.<br /> 4. Do stretches. This can greatly help if you find that you have a sore back or neck after a while.<br /> * Tilt (stretch) your head in all four directions over your shoulders (forward, back, left, right), and gently massage your neck. Avoid rolling in a circle, as it may cause further strain.<br /> * On your hands and knees, curl your back upwards, like a cat, and then the opposite. Think about being able to place a bowl in the hollow of your back.<br /> 5. Repeat the exercises a few times each day. Doing them in the morning helps your body stretch out the muscle lethargy of sleep, and periodically throughout the day helps raise your energy level without a heavy workout.<br /> 6. Doing yoga is also excellent for posture. You can take a class or find a good workout video.<br /><br />Sitting<br /><br /> 1. Sit in an office chair.<br /> 2. Align your back with the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods. Keep your shoulders straight.<br /> 3. Flex your arms at a 75 to 90 degree angle at the elbows. You may have to adjust the office chair.<br /> 4. Make sure your neck, back, and heels are all aligned.<br /> 5. Keep both feet flat on the floor. If there’s a problem with feet reaching the floor comfortably, a footrest can be used along with the office chair.<br /><br />Standing<br /><br /> 1. Stand with weight mostly on the balls of the feet, not with weight on the heels. Avoid locking your knees.<br /> 2. Keep feet slightly apart, about shoulder-width.<br /> 3. Let arms hang naturally down the sides of the body.<br /> 4. Tuck the chin in a little to keep the head level. Be sure the head is square on top of the neck and spine, not pushed out forward<br /> 5. Stand straight and tall, with shoulders upright.<br /> 6. Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall - if it does not, the head is carried too far forward (anterior head carriage).<br /><br />Walking<br /><br /> 1. Keep the head up and eyes looking straight ahead. Avoid pushing your head forward.<br /> 2. Keep shoulders properly aligned with the rest of the body.<br /><br />Carrying Objects<br /><br /> 1. Always bend at the knees, not the waist.<br /> 2. Use the large leg and stomach muscles for lifting, not the lower back.<br /> 3. If necessary, get a supportive belt to help maintain good posture while lifting.<br /> 4. When carrying a heavy or large object, keep it close to the chest.<br /> 5. If carrying something with one arm, switch arms frequently.<br /> 6. When carrying a backpack or purse, keep it as light as possible, and balance the weight on both sides as much as possible, or alternate from side to side.<br /><br />Driving<br /><br /> 1. Sit with the back firmly against the seat for proper back support. The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching.<br /> 2. The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.<br /><br />Sleeping<br /><br /> 1. A relatively firm mattress is generally best for proper back support, although individual preference is very important.<br /> 2. Sleeping on the side or back is usually more comfortable for the back than sleeping on the stomach.<br /> 3. Use a pillow to provide proper support and alignment for the head and shoulders.<br /> 4. Consider putting a rolled-up towel under the neck and a pillow under the knees to better support the spine.<br /> 5. If sleeping on the side, a relatively flat pillow placed between the legs will help keep the spine aligned and straight.<br /><br />A great side benefit of keeping your head straight, and your ears/shoulders/hips aligned is an improvement in your self-esteem and attitude. If you walk with your head up, you appear more confident, and feel more confident, which improves your attitude and mood, making it easier to walk with your head up.Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-72534103205879484272008-08-01T17:27:00.002+05:302008-08-31T23:31:10.565+05:30Flat StomachSecrets For a Flat Stomach<br />June 10, 2008<br /><br />Flat Stomach Developing a lean, flat stomach takes time and patience, especially when it comes to those last few kilograms in those hard to lose places. There is only one way to lose fat in the so-called ’stubborn areas,’ and that is with the correct combination strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).<br /><br />Spot Reduction is a Myth - The first thing you need to realize is that it is impossible to ’spot reduce’ fat from one specific part of the body. Fat loss occurs systemically, meaning that you can’t control where the fat comes from. When you burn fat for energy, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off.<br /><br /> cardio - Doing all the abs exercises in the world will do nothing if you have a layer of fat covering it. Doing strength training, or lifting weights, would help, but not as much as aerobic exercise. If you want to add some ab exercises in after the cardio, that’s great, but be sure to work your whole torso, not just the upper abs — that includes the lower abs, lower back and the muscles that wrap around your sides.<br /><br />For example, Walking, jogging, bicycling, elliptical exercise and stair climbing are all great fat burners. Most give up early in the workout. During the first 10 minutes of aerobic activity, glycogen (stored carbohydrates) is the primary fuel source. Because you don’t burn significant amounts of fat until glycogen stores are depleted, the key to maximum fat loss is to work out aerobically for 30-60 minutes continuously per session.<br /><br />Diet - Its best to stay away from fried food and too many sugary desserts. Abdominal fat loss is a 50% exercise, 50% nutrition combination. Regardless of how much you workout, if the number of calories you take in is greater than the amount you burn, you’ll still put on abdominal fat.<br /><br />Eat Small Meals Regularly - You should try and spread your calories out into five small meals a day instead of 2 or 3 big ones so that you don’t overeat in one feeding.<br /><br />Give it Time - If you want to have a flat stomach in 3 weeks, forget it. Losing fat takes time, and it’s unhealthy to lose too much weight too fast. Gradual weight loss is healthier, and more likely to be sustained over time. Go for a lifestyle change, something you can live with for the rest of your life, or you will just yo-yo. It’s a marathon, not a sprint.<br /><br />Feel free to share your tips and stories in the comments section below!Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-48432803597539498582008-08-01T17:26:00.002+05:302008-08-31T23:31:59.731+05:30Weight8 Tips to Take Control of Your Weight<br />Aug 13, 2008<br /><br />Fat boy: Anyone who is overweight will testify that losing weight is not as easy as it seems. The people that are lean, or have gone from fat to skinny will say it’s just a matter of motivation and elbow grease. Although it is not as simple as that. Our environments have waged war on us. Their weapons are sedentary lives and trans fats of mass destruction. All is not lost though, here are some quick simple tips to get ahead!<br /><br /> 1. Substitute Water. Our bodies are about 65-70% water. It follows that water would be not only essential, but the best possibly choice of liquids to ingest. In fact, our bodies will sometimes simulate a hunger response, when in reality the body is craving hydration. When hungry, drink a glass or two of water to check if it suppresses your hunger.<br /> 2. Chew Your Food. Chewing our food very slowly and deliberately has several benefits that are often overlooked. It gives us the ability to relax, and enjoy our meal. Slow chewing is the first, and highly important, step in a complex system of digestion. Besides, if we eat slowly, we might feel full before finishing the whole meal, and can leave the rest for the next meal.<br /> 3. Exercise daily. How silly of me to include something as obvious as exercise. I did a 30 day trial with waking up, and walking for 30 minutes first thing in the morning. My journal records that I was feeling amazing during the period of time that I was following this habit.<br /> 4. Publicize your intentions. Start a blog, join a forum, and have other people keep you accountable to help. Tell other people your plan, it would help you get the motivation to go with it!<br /> 5. Create a food schedule. Plan your day so that you’re eating at approximately the same time each day. This scheduling will incorporate itself into your circadian rhythm, and aid in digestion.<br /> 6. Do not over eat. Know your limit and stop eating when you are full. I have often been a victim of wanting to finish a meal so that it doesn’t go to waste. This has left me with many a stomach ache. Next time, doggy bag it for later, and don’t hurt yourself!<br /> 7. Choose your snacks wisely. Put down the Lays® and cheese puffs. Pick up the apple and baby carrots. Make the right decision, I know you can do it.<br /> 8. Lifestyle. Remember, it’s not about special diets, or special exercise programs. The real secret is in turning your health into a lifestyle, and focusing on this healthy lifestyle with every choice you make.Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-24636254995214535442008-08-01T17:24:00.001+05:302008-08-31T23:32:44.637+05:30Friendships!Guide to Cultivating Fabulous Friendships!<br />May 21, 2008<br /><br /> A good friend is a connection to life - a tie to the past, a road to the future, the key to sanity in a totally insane world.<br /><br />Few people would dispute the benefits of friendship. Friendship cannot be created once. It must be created over and over again. People and priorities change. What worked yesterday may not work today. We must nurture our friendships so they may flourish with us through our changing lives, and that’s where this guide comes in. The problem seems to be how to fit our friends into an already overcrowded life.<br /><br />Choose friends wisely. Focus your energy on people who make you feel good.<br />We all know the saying, “you can’t choose your family”. So, make sure you’re smart and choose friends who are worthy of your valuable time and attention. It sounds harsh, but you cannot keep every friend you have ever made. No one has the time and energy for that. If you don’t consciously choose which relationships to focus on, you’ll spread yourself too thin and you’ll have less to give to those who deserve it most.<br /><br />Do not be fooled by glamor and street cred. A person’s behavior is much more important than their words or how they represent themselves. Surround yourself with people who reflect the person you want to be. Choose friends you are proud to know, people you admire, who love and respect you. People who make your day a little sunnier, simply by being in it.<br /><br />Make time. Prioritize Relationships.<br />If you have to really think about the last time you were in contact with a friend, then it was too long ago. Life can run at a crazy pace. We may think of people, then something comes up and we never call them. The month ends, another comes along, and again that call is never made. This is how relationships peter out. It starts to feel easier to walk away than struggle back through the neglect.<br /><br />Don’t fall into the habit of thinking I’ll “try and find the time”. It’s a cop-out. You cannot find time. You make time. Every day you decide where to put your attention, and those activities will in turn create your day, your week and eventually your life. Be mindful of where you focus your time and energy. Does this match your values and how you want your life to be? There’s no use saying “my family and friends are the most important thing” if you work 80 hours a week and never see them. Be conscious of how you spend your time and choose to prioritize the people in your life.<br /><br />The easiest way to make time for friends is to organize future gatherings while you are all together. Make time for that first meeting, and then work out the timing of the next one. That way you’ll manage to regularly see each other and there is less stress all round. The reality is most of our relationships need work. Make the time to send an email or give a quick phone call to show your friends they matter. Otherwise how will they know?<br /><br />Treat others how you want to be treated.<br />This is one of the first lessons my mother taught me, and it is probably the most important. You may have heard of the law of attraction, which states that what we project to the world will be sent right back to us. This means you must decide what qualities are important to you, because you cannot receive what you do not give.<br /><br />Personally, I don’t think you can go past honesty, loyalty and integrity as a foundation for choosing friends. Be considerate. Don’t make plans you won’t keep. Be a safe haven for your friends, someone they can rely on. What qualities rank highly for you? Do you just want some laughs every now and then, or people who will be there for you when life throws you a curve ball?<br /><br />Have fun. Share rituals. Laugh Often.<br />Any long term relationship, friendships included, can fall into a rut. Take the time to have fun, maybe do the activities you loved when you were young. If life isn’t fun, then what’s the point? Misery shared is still… well, misery. Focus on joy and laughter and your friendships will stay a positive presence in your life.<br /><br />Hold onto rituals. They connect you with your friends and your youth. Shared memories help define our life and how we see ourselves. Don’t throw them away just because they’re getting harder to manage. The key is to negotiate. Maybe you used to have weekly poker games, but now you have three kids, so what do you do? Have the poker games once a month, and let your partner also have a night out to re-connect with their friends. You’ll both benefit.<br /><br />Accept people the way they are. Suspend judgment.<br />Some people are good with phone calls, others are not. Some people always know the right thing to say, others seem to have a knack for getting it all wrong. The key with managing friendships and reducing conflict is to accept people the way they are. We all have different strengths and weaknesses. Fighting your friends’ natural personality is a losing battle. We cannot control other people, and frankly, we have no right to try. The sooner we accept this, the easier all our relationships become.<br /><br />Respect boundaries.<br />Don’t criticize your friend’s partner, children, parenting style or family. This is always a no, no. We may all like to rant about our loved ones, but we do not want to hear anyone else do it. This is a golden rule. Stencil it on your forehead if you must.<br /><br />There will be disagreements. Stay calm. Don’t make mountains out of molehills.<br />Drama is a part of life, but we don’t have to wallow in it. Things happen, ugly words can be exchanged. This is the nature of human relationships. Before you react to a hurtful situation with a friend, always stop and breathe. Try not to react in anger. Express your feelings honestly, but calmly. I’m not saying that it’s easy, but it is the best way to minimize conflict and angst in life. And bottling up feelings doesn’t help either. They just fester and we stay angry and are unable to move on.<br /><br />Accept that friendships change and sometimes end.<br />Although I’ve had the majority of my friendships since I was a teenager, there are times in life when people change enough as to have nothing in common anymore. Sometimes this is temporary, other times it’s not. Either way, the best thing you can do when a relationship falters is to let it go. That doesn’t mean immediately deciding not to see each other anymore. Letting go means choosing to see the friendship as it is now, and releasing the need for it to be something else. Relationships have an energy of their own. They can ebb and flow. Sometimes you’re not quite clicking, other times you are. Petering out friendships can be very stressful, but change is a part of life and relationships which do end can still be treasured for what they brought before. They don’t have to be a mistake. And every time a gap appears, life will usually move in to fill it. Maybe this will be in the form of a new friend, or a even better relationship with yourself. Keep an open mind and an open heart, and wait and see<br /><br />Treat yourself with kindness and respect, and others will do the same.<br />This is probably the most important point. You cannot be a friend to others, if you are not a friend to yourself. Have you ever noticed that some people are taken advantage of by everyone. They attract users and frauds like honey. This is not a coincidence. If you want other people to treat you with respect, then you need to be the first person in line to respect yourself. Being a good friend does not mean being a doormat. The kinder you are to yourself the happier you will be. The happier you are, the more you have to give to others. It is one big merry-go-round of happiness. Join the ride.Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-46595268570350603222008-08-01T17:23:00.002+05:302008-08-31T23:33:45.893+05:30Financial FreedomSimple Mantras to Secure Financial Freedom<br />May 29, 2008<br /><br /> “A successful investor is not one who never loses, but who stays invested in the market.”<br /><br />Contrary to popular belief, one does not have to earn a lot of money to become wealthy. Here are some simple Mantras to secure your financial freedom!<br /><br />Don't procrastinate on wealth creation - Many people procrastinate on saving money. They always wait for the next year, next increment, next bonus to start savings and then the cycle repeats again. You do not need to start investing large amounts, start small. Even a years delay makes a huge difference as wealth compounds with time.<br /><br />Pre pone Investments, Postpone expenses - Set targets on how much you want to invest and invest it as soon as you get the money. Do not spend first and save (whatever is left) later.<br /><br />You do not need crores - It’s a myth that you need lots of money to start investing. Even small amounts over time become large due to the magic of compounding.<br /><br />Go for the long term - Especially in Equity it is important to invest for the long term. They give the best returns in the long term. For short term look at debt.<br /><br />Invest Regularly - This is very important. You can invest in SIP’s which average out your risk. For eg. investing 10,000 rupees a month would yield 1 crore in 15 years at a annual rate of 20%.<br /><br />Don’t link your lifestyle to stock market - When the stock market is rising, our notional wealth increases. Soon we start believing that growth of our wealth is real and long term. This false state of suddenly feeling wealthy leads to change in lifestyle. One of the perils of increasing expenses on your lifestyle during stock market boom is that we get used to comforts and luxuries in life. When economic situation turns bad we will then struggle to curtail our expenses. In fact in reality while markets are rising, we should control our expenses and let our wealth grow. On the other hand when equity markets are down, our wealth is not growing in real terms. Things are also cheaper generally during such periods.<br /><br />Ignore Rumors - If you are confident about the company you have invested in, leave it. Ignore rumors.<br /><br />Research & Learn - Learn about budgeting, credit, and debt. Learn how credit cards work! If you get into debt early it can sabotage your progress. Whenever you buy a stock or fund, don’t do it on a tip or whim, but do solid research to back up your buy. Investing can be very interesting and rewarding!Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-17923830849419945462008-08-01T17:22:00.002+05:302008-08-31T23:34:35.117+05:30How to Be Charming & CharismaticHow to Be Charming & Charismatic<br />Aug 11, 2008<br /><br /> Have you ever noticed how some people captivate everyone they speak to? No matter what they look like or how much money they have, they can walk into a room and instantly be the center of attention. When they leave, people think highly of them and want to emulate them. That’s charisma, a sort of magnetism that inspires confidence and adoration.<br /><br />Like beauty, luck, and social position, charisma can open many doors in life. Unlike these other qualities, anyone can become more charismatic.<br /><br /> 1. Improve your posture. Good posture will give the impression of self confidence (even if you don’t feel that way on the inside). While walking, maintain a relaxed yet definitive upright posture: spine long, shoulders back, head level with the ground. This may feel awkward or overpowering to you when you first practice it, but keep trying.<br /> 2. Relax the muscles in your face to the point where you have a natural, pleasant expression permanently engraved there. Face the world and show everyone you’re not afraid.<br /> 3. Make a connection. When your eyes come in contact with another person’s, nod and smile subtly with a subdued joy shining forth. Don’t worry about the other person’s reaction and don’t overdo it.<br /> 4. Remember people’s names when you meet them for the first time. This takes an enormous amount of effort for most people. Repeat the person’s name when stating your name to that person will help you to remember it better. For example: “Hi Jack, I’m Wendy.” Follow through with small talk and repeat the person’s name. Repeat it once more when you say goodbye. It’s not just about helping you to remember that person. The more you say a person’s name, the more that person will feel that you like them and the greater the chance they’ll warm up to you.<br /> 5. Be interested in people. If you meet a new acquaintance, for example a coworker, a classmate, a friend of a friend, etc. find out about their immediate family and interests. Be sure to ask after the names of family members and remember them. Be careful in that subject though you don’t want to be nosy. If you ask too much they will become uncomfortable. Also ask after their particular interests in life. These two topics will ensure much better small talk than just harping on about school or work. Most people don’t like to think about those things at social occasions unless they have to. Even if it is about networking, you should understand fully the worth of taking a break from talking shop. It is important to refrain from talking up about yourself. Be purely interested and impressed by the person with whom you are speaking.<br /> 6. Orient topics toward the audience. This means taking into account topics that interest those around you, even if you are not so keen on them. If you are in a sporty crowd, talk about last night’s game or the meteoric rise of a new team. If you are amongst a group of hobbyists, draw out their hobbies and make remarks related to fishing, knitting, mountain climbing, movies, etc. Nobody expects you to be an expert. It is your level of interest and willingness to engage in topics that makes you an interesting person to be around. Exercise an open mind. Let others do the explaining. If someone mistakenly thinks you know more about the topic, be genuine and simply say that your knowledge is limited but that you are hoping to learn more about it.<br /> 7. Praise others instead of gossiping. If you are talking with someone or you are talking in a group of people, and up pops the subject of another person in a positive or negative way, be the one to mention something you like about that person. Hearsay is the most powerful tool in gaining charm because it is always viewed as 100% sincere. It has the added benefit of creating trust in you. The idea will spread that you never have a bad word to say about anyone. Everyone will know that their reputation is safe with you.<br /> 8. Don’t Lie. A lie is something you say for which there is some direct evidence somewhere out there that contradicts it. If you tell Mary that you like Jane and Billy that you don’t like Jane, Mary and Billy will talk and your reputation will be ruined. No one will believe a word you say.<br /> 9. Issue compliments generously, especially to raise others’ self esteem. Try to pick out something that you appreciate in any situation and verbally express that appreciation. If you like something or someone, find a creative way to say it and say it immediately. If you wait too long, it may be viewed as insincere and badly timed, especially if others have beaten you to it. If you notice that someone is putting a lot of effort into something, compliment it, even if you feel that there is room for improvement. If you notice that someone has changed something about themselves haircut, manner of dress) notice it, and point out something you like about it. If you are asked directly, be charming and deflect the question with a very general compliment.<br /> 10. Be gracious in accepting compliments. Get out of the habit of assuming that the compliment is being given without genuine intent. Even when someone makes a compliment out of contempt, there is always a germ of jealous truth hiding in their own heart. Be effusive in accepting the compliment. Go beyond a mere “thank you” and enjoin this with “I’m glad you like it” or “It is so kind of you to have noticed.” These are “compliments in return.” Avoid backhanding a compliment. There is nothing worse to a person complimenting than to receive the response “Oh well I wish I was as ______ as you/that situation.” That is tantamount to saying, “No, I am not what you are saying I am, and your judgment is wrong.”<br /> 11. Control your tone of voice. The tone of your voice is crucial. Most people feel insecure somewhere inside and have an inability to accept praise. For this very reason, when you praise, do it subtly and glibly. When you say, “you look nice today” it should be in the exact same tone that you would use to say “it’s a nice day.” Any variation from your normal tone will arouse suspicion about your sincerity. Practice giving compliments into a recorder and play it back. Does it sound sincere? Practice until you get it right.. It might not sound right to you, in that case, ask someone for judgment.<br /><br />Tips<br /><br /> * Developing charisma is an art. The general guidelines above can help you be more charismatic, but your charisma must come from within you and must reflect you as an individual or it will appear fake. Fortunately, everyone has the ability to be charismatic, and it simply needs to be coaxed out. Practice and take note of what works and what needs improvement.<br /> * Don’t mimic others. People with well developed charisma have a remarkable ability not only to sway people’s opinions but also to cause others to emulate their personalities and even gestures. At the same time, however, research has shown that charismatic people do not emulate other charismatic people. Their individuality sets them apart.<br /> * Have a message. Don’t be afraid to be controversial, to push the envelope. If you believe in something or feel strongly about it, communicate that in a respectful way. Your charisma will help people be accepting of your ideas.Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-44351337556703995412008-08-01T17:20:00.002+05:302008-08-31T23:35:57.928+05:30Memory ImproveHow to Improve Your Memory & Exercise Your Brain<br />May 7, 2008<br /><br />Everyone can take steps to improve their memory, and with time and practice most people can gain the ability to memorize seemingly impossible amounts of information. Whether you want to win the World Memory Championships, ace your history test, or simply remember where you put your keys, this article can get you started. Scientists believe that exercising your brain can create a ‘cognitive reserve’ that will help you stay sharp as you age.<br /><br />1. Convince yourself that you do have a good memory that will improve. Too many people get stuck here and convince themselves that their memory is bad, that they are just not good with names, that numbers just slip out of their minds for some reason. Erase those thoughts and vow to improve your memory. Commit yourself to the task and bask in your achievements — it’s hard to keep motivated if you beat yourself down every time you make a little bit of progress.<br /><br />2. Keep your brain active. The brain is not a muscle, but regularly “exercising” the brain actually does keep it growing and spurs the development of new nerve connections that can help improve memory. By developing new mental skills—especially complex ones such as learning a new language or learning to play a new musical instrument—and challenging your brain with puzzles and games you can keep your brain active and improve its physiological functioning.<br />3. Exercise daily. Regular aerobic exercise improves circulation and efficiency throughout the body, including in the brain, and can help ward off the memory loss that comes with aging. Exercise also makes you more alert and relaxed, and can thereby improve your memory uptake, allowing you to take better mental “pictures.”<br />4. Reduce stress. Chronic stress, although it does not physically damage the brain, can make remembering much more difficult. Even temporary stresses can make it more difficult to effectively focus on concepts and observe things. Try to relax, regularly practice yoga or other stretching exercises, and see a doctor if you have severe chronic stress.<br />5. Eat well and eat right. There are a lot of herbal supplements on the market that claim to improve memory, but none have yet been shown to be effective in clinical tests (although small studies have shown some promising results for ginkgo Bilbao and phosphatidyl serine). A healthy diet, however, contributes to a healthy brain, and foods containing antioxidants—broccoli, blueberries, spinach, and berries, for example—and Omega-3 fatty acids appear to promote healthy brain functioning. Feed your brain with such supplements as Thiamine, Vitamin E, Niacin and Vitamin B-6. Grazing, eating 5 or 6 small meals throughout the day instead of 3 large meals, also seems to improve mental functioning (including memory) by limiting dips in blood sugar, which may negatively affect the brain.<br /><br />6. Take better pictures. Often we forget things not because our memory is bad, but rather because our observational skills need work. One common situation where this occurs (and which almost everyone can relate to) is meeting new people. Often we don’t really learn people’s names at first because we aren’t really concentrating on remembering them. You’ll find that if you make a conscious effort to remember such things, you’ll do much better. One way to train yourself to be more observant is to look at an unfamiliar photograph for a few seconds and then turn the photograph over and describe or write down as many details as you can about the photograph. Try closing your eyes and picturing the photo in your mind. Use a new photograph each time you try this exercise, and with regular practice you will find you’re able to remember more details with even shorter glimpses of the photos.<br />7. Give yourself time to form a memory. Memories are very fragile in the short-term, and distractions can make you quickly forget something as simple as a phone number. The key to avoid losing memories before you can even form them is to be able to focus on the thing to be remembered for a while without thinking about other things, so when you’re trying to remember something, avoid distractions and complicated tasks for a few minutes.<br /><br />8. Create vivid, memorable images. You remember information more easily if you can visualize it. If you want to associate a child with a book, try not to visualize the child reading the book – that’s too simple and forgettable. Instead, come up with something more jarring, something that sticks, like the book chasing the child, or the child eating the book. It’s your mind – make the images as shocking and emotional as possible to keep the associations strong.<br /><br />9. Repeat things you need to learn. The more times you hear, see, or think about something, the more surely you’ll remember it, right? It’s a no-brainier. When you want to remember something, be it your new coworker’s name or your best friend’s birthday, repeat it, either out loud or silently. Try writing it down; think about it.<br /><br />10. Group things you need to remember. Random lists of things (a shopping list, for example) can be especially difficult to remember. To make it easier, try categorizing the individual things from the list. If you can remember that, among other things, you wanted to buy four different kinds of vegetables, you’ll find it easier to remember all four.<br /><br />11. Organize your life. Keep items that you frequently need, such as keys and eyeglasses, in the same place every time. Use an electronic organizer or daily planner to keep track of appointments, due dates for bills, and other tasks. Keep phone numbers and addresses in an address book or enter them into your computer or cell phone. Improved organization can help free up your powers of concentration so that you can remember less routine things. Even if being organized doesn’t improve your memory, you’ll receive a lot of the same benefits (i.e. you won’t have to search for your keys anymore).<br /><br />12. Try meditation. Research now suggests that people who regularly practice “mindfulness” meditation are able to focus better and may have better memories. Mindfulness (also known as awareness or insight meditation) is the type commonly practiced in Western countries and is easy to learn. Studies at Massachusetts General Hospital show that regular meditation thickens the cerebral cortex in the brain by increasing the blood flow to that region. Some researchers believe this can enhance attention span, focus, and memory.<br /><br />13. Sleep well. The amount of sleep we get affects the brain’s ability to recall recently learned information. Getting a good night’s sleep – a minimum of seven hours a night – may improve your short-term memory and long-term relational memory, according to recent studies conducted at the Harvard Medical School.<br /><br />14. Build your memorization arsenal. Learn pegs, memory palaces, and the Dominic System. These techniques form the foundation for mnemonic techniques, and will visibly improve your memory.<br /><br />15. Venture out and learn from your mistakes. Go ahead and take a stab at memorizing the first one hundred digits of pi, or, if you’ve done that already, the first one thousand. Memorize the monarchs of England through your memory palaces, or your grocery list through visualization. Through diligent effort you will eventually master the art of memorization.Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-54269613218402320352008-08-01T16:06:00.001+05:302008-08-31T23:37:40.783+05:30Tips to Motivate Yourself to ExerciseSimple Tips to Motivate Yourself to Exercise<br />June 24, 2008<br /><br /> “80 percent of success is showing up.” - Woody Allen<br /><br />You know you need to work out, but you’re having trouble getting up the enthusiasm. How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.<br /><br />There are a million ways to motivate yourself to exercise, actually, but these are a few that have worked for me.<br /><br /> * Have fun. If you hate running, don’t go to the track for exercise. Find something you like. The list of different kinds of exercises are nearly endless. The only really important thing is to get your body moving and your heart rate up.<br /> * How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time.<br /> * Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.<br /> * How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.<br /> * Change it up. Even if you have a routine you enjoy, mix it up from time to time. Try entirely different exercises. You can check out a tape at the library and try yoga or kick boxing for an afternoon. This will not only keep you interested, it will break your muscles out of their routine and help produce better results.<br /> * Get a buddy. Exercising with a friend introduces a positive kind of peer pressure. You will be more likely to go to the gym if you know someone is waiting there for you. Talking and laughing while exercising will also keep you from being bored.<br /> * An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.<br /> * Get appropriate clothing. If you don’t have the appropriate clothes for the exercise, it can be irritating, uncomfortable, frustrating, or even unsafe. If you exercise outside after dusk, be sure you have reflective clothing to prevent traffic accidents. Also be sure the clothing looks nice; if you don’t like the way your clothing looks, you may feel uncomfortable, and less likely to exercise.<br /> * Pack Ahead of Time: An iPod, athletic shoes, a towel… whatever. Walking around the house trying to find stuff is a good time to lose your resolve. Put everything together in your gym bag. When you finish working out, take out things that need to be laundered and replace them immediately.<br /> * Have a Goal. What do you want to achieve? Make it specific, make it meaningful, make it obtainable. Be sure to have short-term benchmarks along the way. It’s OK to change your goals if the original plan doesn’t work, but have a goal. Regularly evaluate how you are doing on your goals.<br /> * Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.<br /> * Reward Yourself. Have a healthy reward when you reach a goal. Buy yourself that cute pair of bike shorts. Go for a weekend hiking trio. Soak in the sauna for your “workout” that day. Buy a new yoga video. Whatever works for you to celebrate in line with your healthy lifestyle!Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-69219675479008717042008-07-13T02:07:00.008+05:302008-09-01T13:24:06.899+05:30God..Gurucharanam Saranam<br /><br />Dear ,<br /><br /> GOD with us, Always.<br /><br />How we can know that GOD is with us?<br />How we feel that GOD is with us?<br />How we can see GOD?<br /><br />GOD is a reality that beyond imagination. GOD is the supreme force, power and love. GOD is truth. <br /><br />GOD love us all. GOD is unlimited, unthinkable and describable. GOD is the MASTER of all and everything in the Universe.<br /><br />GOD eliminates all bad and evils from the world from time to time and always. GOD directs us to truth, love, peace,goodness etc... <br /><br />GOD lives everywhere. GOD sees everything. GOD knows every doing. <br /><br />GOD is our Father, Mother, Master, Friend, Relative, Owner, Lover and everything.<br /><br />GOD knows our past, present and future and everything's.<br /><br />With Prayer,<br />DinadevanDinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-27644109036942454422008-07-13T02:07:00.007+05:302008-08-31T23:39:09.941+05:30HealthGurucharanam Saranam<br /><br />Dear <br /><br />Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.<br /><br />2 things are:<br /><br />1. Physical fitness is good bodily health, and is the result of regular exercise, proper diet and nutrition, and proper rest for physical recovery.<br /><br />2. Mental health refers to a human individual's emotional and psychological well-being. Merriam-Webster defines mental health as "A state of emotional and psychological well-being in which an individual is able to use his or her cognitive and emotional capabilities, function in society, and meet the ordinary demands of everyday life."<br /><br />Health maintenance:<br /><br /> <br /><br />Achieving health and remaining healthy is an active process. Effective strategies for staying healthy and improving one's health include the following elements:<br /><br />1. Nutrition<br /><br /> <br /><br />The updated USDA food pyramid, published in 2005, is a general nutrition guide for recommended food consumption.<br />The updated USDA food pyramid, published in 2005, is a general nutrition guide for recommended food consumption.<br /><br />Nutrition is the science that studies how what people eat affects their health and performance, such as foods or food components that cause diseases or deteriorate health (such as eating too many calories, which is a major contributing factor to obesity, diabetes, and heart disease). The field of nutrition also studies foods and dietary supplements that improve performance, promote health, and cure or prevent disease, such as eating fibrous foods to reduce the risk of colon cancer, or supplementing with vitamin C to strengthen teeth and gums and to improve the immune system.<br /><br />2. Sports nutrition<br /><br /> <br />Sports nutrition focuses on how food and dietary supplements affect athletic performance (during events), improvement (from training), and recovery (after events and training). One goal of sports nutrition is to maintain glycogen levels and prevent glycogen depletion. Another is to optimize energy levels and muscle tone. An athlete's strategy for winning an event may include a schedule for the entire season of what to eat, when to eat it, and in what precise quantities (before, during, after, and between workouts and events). Participants in endurance sports such as the full-distance triathlon actually eat during their races. Sports nutrition works hand-in-hand with sports medicine.<br /><br />3. Exercise<br /><br /> <br /><br />Exercise is the performance of movements in order to develop or maintain physical fitness and overall health. It is often directed toward also honing athletic ability or skill. Frequent and regular physical exercise is an important component in the prevention of some of the diseases of affluence such as cancer, heart disease, cardiovascular disease, Type 2 diabetes, obesity and back pain.<br /><br />Exercises are generally grouped into three types depending on the overall effect they have on the human body:<br /><br /> * Flexibility exercises such as stretching improve the range of motion of muscles and joints.<br /> * Aerobic exercises such as walking and running focus on increasing cardiovascular endurance and muscle density.<br /> * Anaerobic exercises such as weight training or sprinting increase muscle mass and strength.<br /><br />Physical exercise is considered important for maintaining physical fitness including healthy weight; building and maintaining healthy bones, muscles, and joints; promoting physiological well-being; reducing surgical risks; and strengthening the immune system.<br /><br />4. Hygiene<br /><br /> <br /><br />Hygiene is the practice of keeping the body clean to prevent infection and illness, and the avoidance of contact with infectious agents. Hygiene practices include bathing, brushing and flossing teeth, washing hands especially before eating, washing food before it is eaten, cleaning food preparation utensils and surfaces before and after preparing meals, and many others. This may help prevent infection and illness. By cleaning the body, dead skin cells are washed away with the germs, reducing their chance of entering the body.<br /><br />5. Stress management<br /><br /> <br /><br />Prolonged psychological stress may negatively impact health, such as by weakening the immune system. See negative effects of the fight-or-flight response. Stress management is the application of methods to either reduce stress or increase tolerance to stress. Certain nootropics do both. Exercising to improve physical fitness, especially cardiovascular fitness, boosts the immune system and increases stress tolerance. Relaxation techniques are physical methods used to relieve stress. Examples include sexual intercourse, progressive relaxation, and fractional relaxation. Psychological methods include cognitive therapy, meditation, and positive thinking which work by reducing response to stress. Improving relevant skills and abilities builds confidence, which also reduces the stress reaction to situations where those skills are applicable. Reducing uncertainty, by increasing knowledge and experience related to stress-causing situations, has the same effect. Learning to cope with problems better, such as improving problem solving and time management skills, may also reduce stressful reaction to problems. Repeatedly facing an object of one's fears may also desensitize the fight-or-flight response with respect to that stimulus -- e.g., facing bullies may reduce fear of bullies.<br /><br />6. Health care<br /><br /> <br />Health care is the prevention, treatment, and management of illness and the preservation of mental and physical well being through the services offered by the medical, nursing, and allied health professions. According to the World Health Organization, health care embraces all the goods and services designed to promote health, including “preventive, curative and palliative interventions, whether directed to individuals or to populations”.[5] The organized provision of such services may constitute a health care system. This can include a specific governmental organization such as the National Health Service in the UK, or a cooperation across the National Health Service and Social Services as in Shared Care.<br /><br />7. Workplace wellness programs<br /><br /> <br /><br />Workplace wellness programs are recognized by an increasingly large number of companies for their value in improving the health and well-being of their employees, and for increasing morale, loyalty, and productivity. Workplace wellness programs can include things like on site fitness centers, health presentations, wellness newsletters, access to health coaching, tobacco cessation programs and training related to nutrition, weight and stress management. Other programs may include health risk assessments, health screenings and body mass index monitoring. Mostly overseen or not mentioned is a group of determinants of health which could be called coincidence, hazard, luck or bad luck. These factors are quite important determinants of health but difficult to calculate.<br /><br />8. Public health<br /><br /> <br /><br />Public health is "the science and art of preventing disease, prolonging life and promoting health through the organized efforts and informed choices of society, organizations, public and private, communities and individuals." It is concerned with threats to the overall health of a community based on population health analysis. The population in question can be as small as a handful of people or as large as all the inhabitants of several continents (for instance, in the case of a pandemic). Public health has many sub-fields, but is typically divided into the categories of epidemiology, bio statistics and health services. Environmental, social and behavioral health, and occupational health, are also important fields in public health.<br /><br />The focus of public health intervention is to prevent rather than treat a disease through surveillance of cases and the promotion of healthy behaviors. In addition to these activities, in many cases treating a disease can be vital to preventing it in others, such as during an outbreak of an infectious disease. Vaccination programs and distribution of condoms are examples of public health measures.<br /><br /><br />*$$$ Role of science in health<br /><br /> <br />Health science is the branch of science focused on health, and it includes many sub disciplines. There are two approaches to health science: the study and research of the human body and health-related issues to understand how humans (and animals) function, and the application of that knowledge to improve health and to prevent and cure diseases.<br /><br />Where health knowledge comes from<br /><br />Health research builds primarily on the basic sciences of biology, chemistry, and physics as well as a variety of multidisciplinary fields (for example medical sociology). Some of the other primarily research-oriented fields that make exceptionally significant contributions to health science are biochemistry, epidemiology, and genetics.<br /><br />Putting health knowledge to use<br /><br />Applied health sciences also endeavor to better understand health, but in addition they try to directly improve it. Some of these are: biomedical engineering, biotechnology, nursing, nutrition, pharmacology, pharmacy, public health (see below), psychology, physical therapy, and medicine. The provision of services to maintain or improve people's health is referred to as health care.<br /><br />From<br />Dinadevan<br />With Love<br />09895510906<br />0471-3295469<br />Address: 'Gurunirmalam' , Santhigiri P O, TVM-695589<br />Official Website: www.dinadevan.com<br /><br />CONFIDENTIALITY NOTE : The information in this e-mail is confidential and privileged; it is intended for use solely by the individual or entity named as the recipient hereof. Disclosure,copying, distribution, or use of the contents of this e-mail by persons other than the intended recipient is strictly prohibited and may violate applicable laws. If you have received this e-mail in error, please delete the original message and notify us by return email or collect call immediately. Thank you. www.dinadevan.comDinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-67814586565651040992008-07-13T02:01:00.002+05:302008-07-13T02:05:53.453+05:30Films ...Gurucharanam Saranam<br /><br />Hitter<br />Crouching Tiger, Hidden Dragon<br />Forbidden Kingdom<br />Indian<br />Muthalvan<br />Enter the NEW dragon<br />Super Man 5<br />Harry Potter<br />Black MaskDinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-91991579127137286792008-07-13T01:58:00.003+05:302008-07-13T02:01:10.582+05:30Books i liked...Gurucharanam SaranamDinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-54635141465674738692008-07-13T01:58:00.001+05:302008-07-13T01:59:49.070+05:30Websites !!!Gurucharanam Saranam<br /><br />I liked:<br />Forbidden Kingdom<br />Harry Potter<br />I-mate<br />HTCDinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-23995417224748665252008-07-13T01:54:00.002+05:302008-07-13T01:58:09.964+05:30System...Gurucharanam Saranam<br /><br />System, where we needed:<br />System, what is it for.<br />System, how to make it work.<br />System, without system.<br />System, beyond system.<br /><br />Will be soon...Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-34249306145999871202008-07-13T01:54:00.000+05:302008-07-13T01:55:55.731+05:30Karmam !!!Gurucharanam Saranam<br /><br />Karamam: Work is Worship.Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-8900893341931621392008-07-13T01:53:00.002+05:302008-07-13T01:54:23.806+05:30Poem 3...Gurucharanam Saranam<br /><br />World...Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-2869836439313195492008-07-13T01:53:00.001+05:302008-07-13T01:53:50.816+05:30Poem 2...Gurucharanam Saranam<br /><br />Love...Dinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-64528199765745720402008-07-13T01:48:00.005+05:302008-08-31T23:46:55.124+05:30Martial Arts..Gurucharanam Saranam<br /><br />Martial art is for good health, rhythm, speed, power,precision, etc..<br />I liked:<br /><br />Tai Chi:Tai chi chuan (traditional Chinese; simplified Chinese: pinyin: tài jí quán; Wade-Giles: t'ai4 chi2 ch'üan2) is classified as Wudangquan or an internal Chinese martial art. Tai chi is typically practised for a variety of reasons: its soft martial techniques, demonstration competitions, health and longevity. Consequently, a multitude of training forms exist, both traditional and modern, which correspond to those aims. Some of tai chi chuan's training forms are well known to Westerners as the slow motion routines that groups of people practice together every morning in parks around the world, particularly in China.<br /><br />Today, tai chi has spread worldwide. Most modern styles of tai chi trace their development to at least one of the five traditional schools: Chen, Yang, Wu/Hao, Wu and Sun. The origins and creation of tai chi is a subject of much argument and speculation. However, the oldest documented tradition is that of the Chen family from the 1820s.[1][2]<br /><br />The Mandarin term "t'ai chi ch'uan" literally translates as "supreme ultimate fist", "boundless fist," or "great extremes boxing". The concept of the "supreme ultimate" appears in both Taoist and Confucian Chinese philosophy where it represents the fusion or mother[3] of Yin and Yang into a single ultimate represented by the Taijitu symbol. Thus, tai chi theory and practice evolved in agreement with many of the principles of Chinese philosophy including both Taoism and Confucianism. Tai chi training first and foremost involves learning solo routines, known as forms (taolu). While the image of tai chi chuan in popular culture is typified by exceedingly slow movement, many tai chi styles (including the three most popular, Yang, Wu and Chen) have secondary forms of a faster pace. Some traditional schools of tai chi teach partner exercises known as pushing hands, and martial applications of the postures of the form.<br /><br />There are five major styles of tai chi chuan, each named after the Chinese family from which it originated:<br /><br /> * Chen style (<br /> * Yang style (<br /> * Wu or Wu/Hao style of Wu Yu-hsiang (Wu Yuxiang) (<br /> * Wu style of Wu Ch'uan-yü (Wu Quanyuo) and Wu Chien-ch'uan (Wu Jianquan) (<br /> * Sun style (<br /><br />The order of verifiable age is as listed above. The order of popularity (in terms of number of practitioners) is Yang, Wu, Chen, Sun, and Wu/Hao.[4] The first five major family styles share much underlying theory, but differ in their approaches to training.<br /><br />There are now dozens of new styles, hybrid styles and offshoots of the main styles,<br /><br />Modern tai chi<br />Outdoor practice in Beijing's Temple of Heaven.<br />Outdoor practice in Beijing's Temple of Heaven.<br /><br />Tai chi classes have become popular in hospitals, clinics, community and senior centers in the last twenty years or so, as baby boomers age and the art's reputation as a low stress training for seniors became more well-known.[15][16] As a result of this popularity, there has been some divergence between those who say they practice tai chi primarily for self-defense, those who practice it for its aesthetic appeal (see wushu below), and those who are more interested in its benefits to physical and mental health.<br /><br />Health benefits<br />Tai chi is promoted as a method for the elderly or infirm to reclaim the natural vigor of youth.<br />Tai chi is promoted as a method for the elderly or infirm to reclaim the natural vigor of youth.<br /><br />Before tai chi's introduction to Western students, the health benefits of tai chi chuan were largely explained through the lens of traditional Chinese medicine, which is based on a view of the body and healing mechanisms not always studied or supported by modern science. Today, some prominent tai chi teachers have advocated subjecting tai chi to rigorous scientific studies to gain acceptance in the West.[19] Researchers have found that long-term tai chi practice shows some favorable but statistically insignificant effects on the promotion of balance control, flexibility and cardiovascular fitness and reduced the risk of falls in elderly patients.[20] The studies also show some reduced pain, stress and anxiety in healthy subjects. Other studies have indicated improved cardiovascular and respiratory function in healthy subjects as well as those who had undergone coronary artery bypass surgery. Patients that suffer from heart failure, high blood pressure, heart attacks, arthritis, multiple sclerosis, Parkinson's, and Alzheimer's may also benefit from tai chi.<br /><br />Tai chi chuan in fiction<br /><br />Tai chi and neijia in general play a large role in many wuxia novels, films, and television series; among which are Yuen Wo Ping's Tai Chi Master starring Jet Li, and the popular Crouching Tiger, Hidden Dragon. A movie that features a traditional tai chi chuan teacher as the lead character is Pushing Hands, Ang Lee's first western film. It is also used as the basis for fictional "Waterbending" in Avatar the Last Airbender. Internal concepts may even be the subject of parody, such as in Shaolin Soccer and Kung Fu Hustle. Fictional portrayals often refer to Zhang Sanfeng and the Taoist monasteries on Wudangshan.<br /><br /><br /><br />2. Wushu:Wushu, also known as modern wushu or contemporary wushu, is both an exhibition and a full-contact sport derived from traditional Chinese martial arts. It was created in the People's Republic of China after 1949, in an attempt to nationalize the practice of traditional Chinese martial arts.[<br />History<br /><br />In 1958, the government established the All-China Wushu Association as an umbrella organization to regulate martial arts training. The Chinese State Commission for Physical Culture and Sports took the lead in creating standardized forms for most of the major arts.<br /><br />Events<br />A Jian dual event (choreographed)<br />A Jian dual event (choreographed)<br /><br /> * Barehanded<br /> o Changquan (Long Fist)<br /> o Nanquan (Southern Fist)<br /> o Taijiquan (Taiji Fist)<br /><br /> * Short Weapons<br /> o Dao (single-edged sword)<br /> o Jian (double-edged sword)<br /> o Taijijian (Taiji double-edged sword)<br /> oNandao (Southern single-edged sword)<br /><br /> * Long Weapons<br /> o Gun (Staff)<br /> o Qiang (Spear)<br /> o Nangun (Southern Staff)<br /><br />Most events were first set up in 1958.<br /><br />These events are performed using compulsory or individual routines in competition. <br /><br />Main Events<br /><br />Changquan refers to long-range extended wushu styles like Chaquan , Huaquan ), Hongquan ; "flood fist"), and Shaolinquan , but this wushu form is a modernized style derived from movements of these and other traditional styles. Changquan is the most widely-seen of the wushu forms, and includes whirling, running, leaping, and acrobatics. Changquan is difficult to perform, requiring great flexibility and athleticism, and is often practised from a young age.<br /><br />Nanquan refers to wushu styles originating in south China (i.e., south of the Yangtze River, including Hongjiaquan , Cailifoquan, and Yongchunquan . Many are known for vigorous, athletic movements with very stable, low stances and intricate hand movements. This wushu form is a modern style derived from movements of these and other traditional southern styles. Nanquan typically requires less flexibility and has fewer acrobatics than Changquan, but it also requires greater leg stability and power generation through leg and hip coordination. This event was created in 1960.<br /><br />Taijiquan is a wushu style famous for slow, relaxed movements, and often seen as an exercise method for the elderly. This wushu form is a modern recompilation based on the Yang style of Taijiquan, but also including movements of the Chen , Wu , Wu , and Sun styles.<br /><br />Dao refers to any curved, one-sided sword/blade, but this wushu form is a Changquan method of using a medium-sized willow-leaf-shaped dao .<br /><br />Jian refers to any double-edged straight sword/blade, but this wushu form is a Changquan method of using the jian.<br /><br />Gun refers to a long staff (wooden, not made of bamboo as it will split) as tall as the wrist of a person standing with his/her arms stretched upwards, but this wushu form is a Changquan method of using the gun.<br /><br />Qiang refers to a flexible spear with red hair attached to the spearhead, but this wushu form is a Changquan method of using the qiang.<br /><br />Taijijian is an event using the jian based on traditional Taijiquan jian methods.<br /><br />Nandao is a weapon that appears to be based on the butterfly swords of Yongchunquan, but has been lengthened and changed so that only one is used (as opposed to a pair). This event is a Nanquan method, and was created in 1992.<br /><br />Nangun is a Nanquan method of using the gun (Chinese word meaning staff, not to be confused with handgun). This event was created in 1992.<br /><br />Among these, the more commonly seen routines include:<br /><br /> * Baguazhang ) - Eight-Trigrams Palm<br /> * Bajiquan - Eight Extremes Fist/Boxing<br /> * Chaquan - Cha Fist/Boxing<br /> * Chuojiao - Poking Feet<br /> * Ditangquan - Ground-Prone Fist/Boxing<br /> * Fanziquan - Overturning Fist/Boxing<br /> * Houquan - Monkey Fist/Boxing<br /> * Huaquan - Hua Fist/Boxing<br /> * Paochui - Cannon Punch<br /> * Piguaquan - Chop-Hitch Fist/Boxing<br /> * Shequan - Snake Fist/Boxing<br /> * Taijiquan (） - Supreme Ultimate Fist/Boxing<br /> * Tantui ）- Spring Leg<br /> * Tanglanghushi - Praying Mantis and Tiger Style<br /> * Tanglanquan - Praying Mantis Fist/Boxing<br /> * Tongbeiquan - Through-the-Back Fist/Boxing<br /> * Wing Chun (Yongchunquan) - Eternal Spring<br /> * Xingyiquan - Shape-Intent Fist/Boxing<br /> * Yingzhaoquan - Eagle Claw Fist/Boxing<br /> * Zuiquan - Drunken Fist/Boxing<br /><br />Similarly, there is also a traditional weapons category, which often includes the following:<br /><br /> * Changsuijian - Long-Tasseled Sword<br /> * Shuangshoujian - Two-Handed Sword<br /> * Jiujiebian - Nine Section Whip<br /> * Sanjiegun - Three Section Staff<br /> * Shengbiao - Rope Dart<br /> * Dadao - Great Sword<br /> * Pudao - Pu Sword<br /> * Emeici - Emei Daggers<br /> * Shuangdao - Double Broadsword<br /> * Shuangjian ( - Double Sword<br /> * Shuangbian - Double Nine Section Whips<br /> * Shuanggou - Double Hooksword<br />Competitions<br /><br />List of major international and regional competitions featuring wushu:<br /><br /> * World Wushu Championships<br /> * World Junior Wushu Championships<br /> * Asian Games<br /> * National Games of the People's Republic of China<br /> * East Asian Games<br /> * Southeast Asian Games<br /> * European Wushu Championships, organised by the European Wushu Federation<br /><br />[edit] Notable practitioners<br /><br /> For Sanda competitors, see the article on Sanshou.<br /><br /> * Jet Li - possibly the most famous wushu practitioner in the world. He started wushu as a competition sport and gained fame as he took the National Wushu Champion of China title five times as an original member of the Beijing Wushu Team, he was later selected to demonstrate his wushu on the silver screen in the worldwide hit film Shaolin Temple. Many of his old teammates have also appeared on-screen with him, especially in his older movies.<br /> * Wu Jing - Chinese actor who was sent to the Beijing Sports Institute at Shichahai in Beijing when he was 6 years old. Like Jet Li he competed as a member of the Beijing Wushu Team in national level wushu competitions in China. Both his father and grandfather were also martial artists [7]<br /> * Ray Park - Showcased his skills in wushu in several major films, including his portrayal of Darth Maul in 1999's Star Wars Episode I: The Phantom Menace, as well as Toad in the film X-Men (2000) and as stunt-double for Robin Shou and James Remar in Mortal Kombat: Annihilation. He also heavily retrained prior to filming G.I. Joe., in which he will portray the martial arts expert Snake-Eyes.<br /> * Voice actor Yuri Lowenthal is a practitioner of Wu Shu.<br /><br />[edit] Wushu as an Olympic event<br /><br />The IWUF placed a bid to the International Olympic Committee (IOC) to have wushu included in future Olympic Games, but so far did not meet with success. However, the IOC has allowed China to organize an international wushu event during the 2008 Beijing Olympic Games, but this event is not one of the 28 official Olympic sports, nor is it a demonstration event. Instead, it will be called the 2008 Beijing Olympic Games Wushu Tournament. [8]<br /><br />3. Kalari: Kalaripayattu is the oldest existing martial art form, dating back more than 2000 years and said to be the forerunner of popularly known Chinese martial arts, as the Buddhist monk Bodhidharma took this knowledge from India to China.<br /><br />The practice of Kalaripayattu is said to originate from the Dhanur Vedic texts encompassing all fighting arts and described by the Vishnu Purana as one of the eighteen traditional branches of knowledge. Kalaris are the schools where training in this martial art form is imparted by Gurukals or masters.<br /><br />This martial art form is indigenous to the Southern Indian state of Kerala which, legend has it, was created by the warrior saint Parasurama, an incarnation of Lord Vishnu, by throwing his axe into the sea which receded till the point where it fell. Parasurama then established forty-two kalaris and taught twenty-one masters of these kalaris to protect the land he created.<br /><br />Kalaripayattu is a traditional psycho-physiological discipline emanating from Kerala's unique mytho-historical heritage as well as a scientific system of physical culture training. The historical antecedents of this martial art form combines indigenous Dravidian systems of martial practice such as 'varma ati' or 'marma adi' with an influence of Aryan brahman culture which migrated southwards down the west coast of India into Kerala. There are two distinct traditions in Kalaripayattu-the Northern and the Southern schools.<br /><br />In the Northern tradition the emphasis is laid on progressing from body exercises to combat with weapons and last of all to unarmed combat. In the Southern tradition the patron saint of Kalaripayattu is the sage Agastya whose strength and and powers of meditation are legendary. It is said that when the Lord Shiva married the Goddess Parvati at Kailasa in the North, all gods and goddesses went to attend the wedding and with this shift in weight the world tilted, so much so, that Agastya was sent to the South to restore the balance.<br /><br />Lord Rama, legend has it, was mentored by Agastya to acquire the weapons, which defeated the demon king Ravana. In the southern tradition the emphasis is primarily on footwork, movement and the ability to strike at vital points or 'marmas' in the opponents body of which 108 points are considered lethally vulnerable. <br /><br /><br />Kalarichikilsa<br />"Ayam me hasto bhagavan{ My hand is the lord }<br />Ayam me bhagavattarah{ Boundlessly blissful is my hand }<br />Ayam me visvabheshajah{ This hand holds all healing secrets }<br />Ayam shivabhimarshanah"{ Which make whole with its gentle touch }<br />---Rig Veda<br /> <br /><br />Kalaripayattu and the ancient medical texts in the Dravidian and Sanskrit traditions share the concept of the 'vital spots' in the human body, which is made up of the Pancha Bhootas (five basic elements), air, water, earth, fire and ether. Prana (life energy) flows through the body channeled through marmas or vital points.<br /><br />Attacking the vital spots caused the opponent to be stunned, disarmed or even killed and is essential to the highest stage of training given by Gurukals to their most accomplished students in the Kalari.<br /><br />The earliest reference to vital points in combat is in the Rig Veda (1200 BC) where the Lord Indra slays a demon by attacking his marma with his divine weapon.<br /><br />"Human is an immortal spirit encased in a perishable body so there should be points where spirit hinges matter which are called marmas or vital point"<br /><br />Kalarichikilsa has its roots in the traditional Ayurveda and sidhaveda systems practiced in south India. Life is an expression of cosmic consciousness and the purpose of life is to realize and express the divinity in one's daily life.<br /><br />Kalarichikilsa, the body of knowledge with which Gurukals treat and heal combat injuries by manipulating these vital points, is based on marma chikilsa with its roots in the oldest medical practice in the world known as Siddha medicine, which is embodied in ancient Dravidian texts attributed to the sage Agastya who occupies the same position as Hippocrates in modern western medicine.<br /><br />Agastya identifies 108 vital points in the body and this knowledge is gained by the most exceptional students by dedicated study under their Masters for anywhere between 10 to 12 years by demonstrating great yogic ability and control of mind to avoid the remotest possibility of any misuse of such great powers.<br /><br />Marma chikilsa, considered by many to be more effective than Ayurveda, employs medicinal oils and herbal preparations to treat a wide range of diseases through manipulation and massage techniques so sophisticated that they are unmatched even in this modern age.<br /><br />This form of therapy is used to give the flexibility, agility and suppleness to Kalari students, to correct and cure orthopedic deformities and injuries and rheumatoid disorders.<br /><br />Marma chikilsa is also a complete naturalistic healing system to rejuvenate the body by eliminating toxic imbalances to restore resistance and good health in the highly stressful environment of modern times.<br /><br /> <br /><br />4. Muai Thai: Muay Thai (IPA: /muɑɪ.tʰɑɪ/, pronounced [muāitʰāi]; Thai:) literally Thai Boxing and also known as The Art of the Eight Limbs is a form of hard martial art practiced in several Southeast Asian countries including Thailand. It is known as Pradal Serey in Cambodia, Tomoi in Malaysia, Muay Lao in Laos and a similar style called Lethwei in Burma. The different styles of kickboxing in Southeast Asia are analogous to the different types of Kung Fu in China or Silat in the Malay world. The Thai military uses a modified form of Muay Thai called Lerdrit.[1]<br /><br />Muay Thai has a long history in Thailand and is the country's national sport. <br /><br />History<br />Muaythai match in Bangkok,Thailand. Praying before the match.<br />Muaythai match in Bangkok,Thailand. Praying before the match.<br />Muaythai match in Bangkok,Thailand.<br />Muaythai match in Bangkok,Thailand.<br />A Thai boxer praying during the Wai Kru before match.<br />A Thai boxer praying during the Wai Kru before match.<br /><br />Various forms of kickboxing have long been practiced throughout Southeast Asia. As with the most countries in the region, Thai culture is heavily influenced on ancient Khmer Empire, India, China and Buddhism. Muay Thai's origin in Thailand can be traced back to its ancestor Muay Boran ("ancient boxing"), an unarmed combat used by Siamese soldiers in conjunction with Krabi Krabong, the weapon-based style. Eventually Muay Boran was divided to:<br /><br /> * Muay Korat (Northeast) emphasized strength. A technique like "Throwing Buffalo Punch" was used. It could supposedly defeat a buffalo in one blow.<br /><br /> * Muay Lopburi (Center region) emphasized movements. Its strong points were straight and counter punches.<br /><br /> * Muay Chaiya (South) emphasized posture and defense, as well as elbows and knees.<br /><br /> * Muay Pra Nakorn (North) emphasized speed, particularly in kicking. Because of its faster speed, it was called as well "Ling Lom" (windy monkey or Loris).<br /><br /><br />Royal Muay<br /><br />Muay gradually became a possible means of personal advancement as the nobility increasingly esteemed skillful practitioners of the art and invited selected fighters to come to live in the Royal palace to teach muay to the staff of the royal household, soldiers, princes or the king's personal guards.[citation needed] This "royal muay" was called muay luang .<br /><br />The Muay Renaissance<br /><br />The ascension of King Chulalongkorn (Rama V) to the throne in 1868 ushered in a Golden Age not only for muay but for the whole country of Thailand. Muay progressed greatly during the reign of Rama V as a direct result of the king's personal interest in the art. The country was at peace and muay functioned as a means of physical exercise, self-defense, recreation, and personal advancement.<br /><br />Legendary heroes<br /><br />At the time of the fall of the ancient Siam capital of Ayutthaya in 1767, the invading Burmese troops rounded up a group of Thai residents and took them as prisoners. Among them were a large number of Thai boxers, who were taken by the Burmese to the city of Ungwa.<br /><br />In 1774, in the Burmese city of Rangoon, the king of the Burmese,<br /><br />The Tradition of Wai Khru<br /><br />One of the most important traditions of Muay Thai is Wai Khru (Paying Respect to Teachers). In order to become a fully-fledged Muay Thai fighter, a person has to pass through a series of ceremonies. First comes the Initiation as a Trainee Fighter Ceremony (Kuen Khru), in which the khru muay accepts young fighters as his students and pledges to teach them to the best of his ability. After fighters have been accepted, they must demonstrate a good conduct, diligence and endurance, in addition to training as hard as they can, following implicitly all the teacher's rules.<br /><br />Ritual Dance of Homage (Wai Khru Ram Muay)<br />"The Kneeling Sequence" Wai khru ram muay.<br />"The Kneeling Sequence" Wai khru ram muay.<br />"The Standing Sequence" Wai khru ram muay.<br />"The Standing Sequence" Wai khru ram muay.<br /><br />Wai Khru Muay Thai is a tradition which goes back to ancient times, it is not an optional ritual or reserved for special occasions: the official Muay Thai regulations[1] specify that both fighters must perform the Wai Khru Ram Muay before each and every bout. It's a tradition in which fighters pay respect to their teachers, parents and things they hold sacred and pray for their safety and victory. <br /><br /> It can be divided into three main sections:<br /><br /> * The Royal Homage Sequence<br /><br />This was originally intended to show devotion to the King, going back to the days when fighters were selected to display their skills in front of him. It has three subsections: Prostration, Outstretched Arms and Act of Homage.<br /><br /> * The Kneeling Sequence<br /><br />This section is performed in a kneeling posture, one knee on the ground and the other leg out in front. the fighter pivots around on the spot to repeat the same sequence facing all four sides of the ring, a tradition which comes from Krabi Krabong.<br /><br /> * The Standing Sequence<br /><br />In this section, the fighters go out from the center of the ring in one direction, to perform the Dramatic Interlude. Some fighters imitate the motions of "Rama Shooting an Arrow" from the Ramakien, a hunter, a soldier, or an executioner. <br /><br />Muay Thai techniques<br /><br />In its original form, Muay Thai consisted of an arsenal of nine weapons - the head, fists, elbows, knees and feet - known collectively as na-wa arwud. Although in modern Muay Thai, both amateur and professional, headbutting an opponent is no longer allowed. Muay Thai is unique in the way it uses all parts of the body, including the elbows and knees, for both training and competitions.[6]<br /><br />Punching techniques (Chok)<br />English Thai Transliteration IPA<br />Straight punch Mud Trong mɑd troŋ<br />Hook Mud Wiang San mɑd wɪɑŋ sɑn<br />Swing Mud Wiang Yao mɑd wɪɑŋ jɑːo<br />Spinning backfist Mud Wiang Glub mɑd wɪɑŋ glɑb<br />Uppercut ) Mud Seuy mɑd sɣɪ<br />Cobra punch Kra-dod Chok grɑ doːd tʃog<br />Undercut Mud Hook mɑd hug<br /><br />The punch techniques in Muay Thai were originally quite simple being crosses and a long (or lazy) circular strike made with a straight (but not locked) arm and landing with the heel of the palm. Cross-fertilization with Western boxing and western martial arts mean the full range of western boxing punches are now used (jab, straight right/cross, hook, uppercut, shovel and corkscrew punches plus overhand or bolo punches).<br /><br /><br />As a tactic, body punching is used less in Muay Thai than most other striking martial arts to avoid exposing the attacker's head to counter strikes from knees or elbows.<br /><br />[edit] Elbow techniques (Tee sok)<br /><br />The elbow can be used in seven ways: horizontal, diagonal-upwards, diagonal-downwards, uppercut, downward, backward-spinning and flying. From the side it can be used as either a finishing move or as a way to cut the opponent's eyebrow so that blood might block his vision. The blood also raises the opponent's awareness of being hurt which could affect his performance. This is the most common way of using the elbow. The diagonal elbows are faster than the other forms, but are less powerful. The uppercut and flying elbows are the most powerful, but are slower and easier to avoid or block. The downward elbow is usually used as a finishing move.<br />English Thai Transliteration IPA<br />Elbow Slash Sok Tee sɔ̀ːk tīː<br />Horizontal Elbow Sok Tud sɔ̀ːk tàd̥<br />Uppercut Elbow Sok Ngud sɔ̀ːk ŋád̥<br />Forward Elbow Thrust Sok Poong sɔ̀ːk pʰûŋ<br />Reverse Horizontal Elbow Sok Wiang Glub sɔ̀ːk wìːaŋ klàb̥<br />Spinning Elbow Sok Glub sɔ̀ːk klàb̥<br />Elbow Chop Sok Sub sɔ̀ːk sàb̥<br />Double Elbow Chop Sok Glub Koo <br />Mid-Air Elbow Strike Gra-dode Sok <br /><br />There is also a distinct difference between a single elbow and a follow-up elbow. The single elbow is an elbow move independent from any other move, whereas a follow-up elbow is the second strike from the same arm, being a hook first with an elbow follow-up. Such elbows, and most other elbows, are used when the distance between fighters becomes too small and there is too little space to throw a hook at the opponent's head.<br /><br />[edit] Kicking techniques (Teh)<br />Low kick<br />Low kick<br />English Thai Transliteration<br />Straight Kick Teh Trong<br />Roundhouse Kick Teh Tud<br />Diagonal Kick Teh Chiang<br />Half-Shin, Half-Knee Kick Teh Krueng Kheng Krueng Kao<br />Spinning Heel Kick Teh Glub Lang<br />Down Roundhouse Kick Teh Kod<br />Axe Heel Kick Teh Khao<br />Jump Kick ะ Gra-dode Teh<br />Step-Up Kick KhaYiep Teh<br /><br />The two most common kicks in Muay Thai are known as the teep (literally "foot jab,"), and the Teh(kick)chiang (kicking upwards in the shape of a triangle cutting under the arm and ribs) or angle kick. The Muay Thai angle kick has been widely adopted by fighters from other martial arts. The angle kick uses a rotational movement of the entire body. The angle kick is superficially similar to a karate roundhouse kick, but omits the rotation of the lower leg from the knee used in other striking martial arts like Karate or Taekwondo. The angle kick draws its power entirely from the rotational movement of the body. Many Muay Thai fighters use a counter rotation of the arms to intensify the power of this kick.<br /><br />If a round house kick is attempted by the opponent the Muay Thai fighter will normally block with his shin. Thai boxers are trained to always connect with the shin. While sensitive in an unconditioned practitioner, the shin is the strongest part of the leg for experienced Muay Thai fighters. The foot contains many fine bones and is much weaker. A fighter may end up hurting himself if he tries to strike with his foot or instep.<br /><br />Muay Thai also includes other varieties of kicking, such as the axe kick, side kick or spinning back kick etc. These kicks, are only used in bouts by some fighters. It is worth noting that a side kick is performed differently in Muay Thai than the traditional side kick of other martial arts. In Muay Thai, a side kick is executed by first raising the knee of the leg that is going to kick in order to convince the opponent that the executor is going to perform a teep or front kick. The hips are then shifted to the side to the more traditional side kick position for the kick itself. The "fake-out" almost always precedes the kick in Muay Thai technique.<br /><br />[edit] Knee techniques (Tee kao)[7]<br />English Thai Transliteration<br />Straight Knee Strike Kao Trong<br />Diagonal Knee Strike Kao Chiang<br />Curving Knee Strike Kao Kong<br />Horizontal Knee Strike Kao Tud<br />Knee Slap Kao Tob<br />Knee Bomb Kao Youwn<br />Flying Knee Strike Kao Loi<br />Step-Up Knee Strike Kao Yiep<br /><br /> * Kao Dode (Jumping knee strike) - the Thai boxer jumps up on one leg and strikes with that leg's knee.<br /> * Kao Loi (Flying knee strike) - the Thai boxer takes step(s), jumps forward and off one leg and strikes with that leg's knee.<br /> * Kao Tone (Straight knee strike) - the Thai boxer simply thrusts it forward (not upwards, unless he is holding an opponents head down in a clinch and intend to knee upwards into the face). According to one written source, this technique is somewhat more recent than Kao Dode or Kao Loi.[citation needed] Supposedly, when the Thai boxers fought with rope-bound hands rather than the modern boxing gloves, this particular technique was subject to potentially vicious cutting, slicing and sawing by an alert opponent who would block it or deflect it with the sharp "rope-glove" edges which are sometimes dipped in water to make the rope much stronger. This explanation also holds true for some of the following knee strikes below as well.<br /><br />The clinch version of this move was scientifically proven recently to be the strongest blow using the legs in martial arts. The test subject delivered the strike to a high-tech dummy. On a person the blow would have fragmented the ribs, caused two inches of chest compression, and caused severe internal bleeding in the organs.<br /><br /> * Kao Noi (Small knee strike) - the Thai boxer hits the inside upper thigh (above the knee) of the opponent when clinching. This technique is used to wear down the opponent or to counter the opponent's knee strike or kick.<br /><br />[edit] Foot-thrust techniques (teep)<br /><br />Foot-Thrusts also known as Push Kicks or literally "foot jabs" are one of the most common techniques used in Muay Thai. Teeps are different from any other Muay Thai technique in terms of objective to use. Foot-thrusts are mainly used as a defensive technique to block opponent's attacks, and get an opponent off balance. Foot-Thrusts should be thrown quickly but yet with enough force to knock an opponent off balance.[8]<br />English Thai Transliteration IPA<br />Straight Foot-Thrust Teep Trong <br />Sideways Foot-Thrust Teep Kang <br />Reverse Foot-Thrust Teep Glub Lang <br />Slapping Foot-Thrust Teep Tob <br />Jumping Foot-Thrust ก Gra-dode Teep <br /><br />[edit] The clinch<br /><br />In Western Boxing the two fighters are separated when they clinch; in Muay Thai, however, they are not. It is often in the clinch where knee and elbow techniques are used. The front clinch should be performed with the palm of one hand on the back of the other. There are three reasons why the fingers must not be intertwined. 1) In the ring fighters are wearing boxing gloves and cannot intertwine their fingers. 2) The Thai front clinch involves pressing the head of the opponent downwards, which is easier if the hands are locked behind the back of the head instead of behind the neck. <br /><br />Muay Thai has several other variants of the clinch, including:<br /><br /> * arm clinch, where one or both hands controls the inside of the defender's arm(s) and where the second hand if free is in the front clinch position, this clinch is used to briefly control the opponent before applying a knee strike or throw<br /> * side clinch, one arm passing around the front of the defender with the attacker's shoulder pressed into the defender's arm pit and the other arm passing round the back which allows the attacker to apply knee strikes to the defender's back or to throw the defender readily<br /> * low clinch, with both controlling arms passing under the defender's arms, which is generally used by the shorter of two opponents<br /> * swan-neck where one hand around the rear of the neck is used to briefly clinch an opponent (before a strike).[citation needed]<br /><br />[edit] Defense against attacks<br /><br />Defenses in Muay Thai are categorised in 6 groups:<br /><br /> * Blocking - defender's hard blocks to stop a strike in its path so preventing it reaching its target, (eg the Shin Block described in more detail below)<br /><br /> * Redirection - defender's soft parries to change the direction of a strike (eg a downwards tap to a jab) so that it misses the target<br /><br /> * Avoidance - moving a body part out of the way or range of a strike so the defender remains in range for a counter-strike, eg defender moving the front leg backwards from the attacker's low kick: then immediately counter-attacking with an angle kick: or defender laying the head back from the attacker's high angle kick: then immediately counter-attacking with a side kick from the front leg:<br /><br /> * Evasion - moving the body out of the way or range of a strike so the defender has to move close again to counter-attack, eg defender jumping back from attacker's kicks<br /><br /> * Disruption - Pre-empting an attack. eg with defender using disruptive techniques like jab, teep or low angle kick (to the inside of the attacker's front leg) as the attacker attempts to close distance<br /><br /> * Anticipation - Defender catching a strike (eg catching an angle kick to the body) or countering it before it lands (eg defender's low kick to the supporting leg below as the attacker iniates a high angle kick).<br /><br />[edit] Defense against attacks — punches and kicks<br /><br />Defensively, the concept of "wall of defence" is used, in which shoulders, arms and legs are used to hinder the attacker from successfully executing techniques. Blocking is a critical element in Muay Thai and compounds the level of conditioning a successful practitioner must possess. Low and mid body roundhouse kicks are normally blocked with the upper portion of a raised shin. High body strikes are blocked with the forearm/glove, elbow/shin. Mid section roundhouse kicks can also be caught/trapped, allowing for a sweep or counter attack to the remaining leg of the opponent. Punches are blocked with an ordinary boxing guard and techniques similar, if not identical, to basic boxing technique. A common means of blocking a punch is using the hand on the same side as the oncoming punch. For example, if an orthodox fighter throws a jab (being the left hand), the defender will make a slight tap to redirect the punch's angle with the right hand. The deflection is always as small and precise as possible to avoid unnecessary energy expenditure and return the hand to the guard as quickly as possible. Hooks are most often blocked with a motion most often described as "combing your hair," raising the elbow forward and effectively shielding the head with the forearm, flexed biceps, and shoulder. More advanced Muay Thai blocks are usually counters, used to damage the opponent to prevent another attack being made.<br /><br />Conditioning<br />A fighter doing some heavy bag work in a training camp in Thailand.<br />A fighter doing some heavy bag work in a training camp in Thailand.<br /><br />Like most competitive full contact fighting sports, Muay Thai has a heavy focus on body conditioning. Muay Thai is specifically designed to promote the level of fitness and toughness required for ring competition. Training regimens include many staples of combat sport conditioning such as running, shadowboxing, rope jumping, body weight resistance exercises, medicine ball exercises, abdominal exercises, and in some cases weight training.<br /><br />Scoring<br /><br />The standard scoring practice is as follows :<br /><br />A: A strike either by a punch, kick, knee or elbow.<br /><br />1. Scoring from a strike:<br /><br />1.1. Points will be awarded for a correct Thai Boxing style, combined with hard and accurate strikes.<br /><br />1.2. Points will be awarded for aggressive and dominating Muay Thai skill.<br /><br />1.3. Points will be awarded for a fighter actively dominating his opponent.<br /><br />1.4. Points will be awarded for the use of a traditional Thai style of defense and counter-attack.<br /><br />1.5. Points will be deducted from a boxer who fouls or breaks the rules.<br /><br />2. Non scoring strikes:<br /><br />2.1. A strike which is against the rules.<br /><br />2.2. A strike in defense against the leg or arm of an opponent.<br /><br />2.3. A weak strike.<br /><br />B. Fouls.<br /><br />1. The judges will deduct points for any foul as directed by the referee.<br /><br />2. Any foul observed by the judges but not by the referee, will be penalized accordingly.<br /><br />C. Method Of Scoring<br /><br />1. The maximum score for each round is 10 points, the loser scoring either 9, 8 or 7.<br /><br />2. A drawn round will be scored as 10 points for both boxers.<br /><br />3. The winner and loser in an indecisive round, will score 10:9 respectively.<br /><br />4. The winner and loser in a decisive round will score 10:8 respectively.<br /><br />5. The winner and loser in an indecisive round with a single count, will score 10:8 respectively.<br /><br />6. The winner and loser in a decisive round with a single count, will score 10:7 respectively.<br /><br />7. The boxer scoring 2 counts against his opponent will score 10:7.<br /><br />8. Any boxer who commits a foul will have points deducted from his score.<br /><br />[edit] Fouls<br /><br />18.1. Biting, eye gouging, spitting, or head butting.<br /><br />18.2. Wrestling, back or arm locks or any similar judo or wrestling hold.<br /><br />18.3. Deliberately falling on his opponent.<br /><br />18.4. Holding the ropes for any reason.<br /><br />18.5. Swearing or the use of abusive language during the match.<br /><br />18.6. Knocking out or injuring his opponent after the referee has ordered the match to stop for any reason.<br /><br />18.7. Deliberately striking the groin area.<br /><br />To be penalized by the deduction of 1 point for each time committed.<br /><br />A boxer who has been hit in the groin may request a 5 minute break before continuing the match.<br /><br /><br /><br />5. Kung fu.:Martial arts and morality<br /><br />Traditional Chinese schools of martial arts, such as the famed Shaolin monks, often dealt with the study of martial arts not just as a means of self-defense or mental training, but as a system of ethics.[51][52] Wude can be translated as "martial morality" and is constructed from two Chinese characters, "wu" which means martial and "de" which means morality. Wude deals with two aspects; "morality of deed" and "morality of mind". Morality of deed concerns social relations; morality of mind is meant to cultivate the inner harmony between the emotional mind (Xin,) and the wisdom mind (Hui, . The ultimate goal is reaching no extremity (Wuji, (closely related to the Taoist concept of wu wei), where both wisdom & emotions are in harmony with each other.<br /><br /> * Morality of deed<br /> o Humility (Qian Xu;)<br /> o Loyalty (Zhong Cheng; <br /> o Respect (Zun Jing;<br /> o Righteousness (Zheng Yi; <br /> o Trust (Xin Yong; <br /> * Morality of mind<br /> o Courage (Yong Gan; <br /> o Endurance (Ren Nai;<br /> o Patience (Heng Xin; <br /> o Perseverance (Yi Li; <br /> o Will (Yi Zhi; <br />Use of qi<br /><br /> Main article: Qigong<br /><br />The concept of qì or ch'i), the inner energy or "life force" that is said to animate living beings, is encountered in almost all styles of Chinese martial art.[53] Internal styles are reputed to cultivate its use differently than external styles.<br /><br />One's qi can be improved and strengthened through the regular practice of various physical and mental exercises known as qigong. Though qigong is not a martial art itself, it is often incorporated in Chinese martial arts and, thus, practiced as an integral part to strengthen one's internal abilities.<br /><br />There are many ideas regarding controlling one's qi energy to such an extent that it can be used for healing oneself or others: the goal of medical qigong. Some styles believe in focusing qi into a single point when attacking and aim at specific areas of the human body. Such techniques are known as Dim Mak and have principles that are similar to acupressure.[54]<br /><br />Kung fu and wushu are popular terms that have become synonymous with Chinese martial arts. However the Chinese terms kung fu (Chinese: pinyin: gōngfū) and wushu (traditional Chinese: ; simplified Chinese:; pinyin: wǔshù) have very different meanings. Wushu can describe greatly varying martial arts traditions. Kung fu can be used in a context without any martial arts whatsoever. Colloquially, kung fu (or gung fu) alludes to any individual accomplishment or cultivated skill obtained by long and hard work. In contrast, wushu is a more precise term that refers to general martial activities. The term wushu has also become the name for a modern sport similar to gymnastics involving the performance of adapted Chinese bare-handed and weapons forms (tàolù ) judged to a set of contemporary aesthetic criteria for points.<br /><br />History<br />Ancient depiction of martial monks practicing the art of self defense.<br />Ancient depiction of martial monks practicing the art of self defense.<br /><br />The origins of Chinese martial arts are traced to self-defense needs, hunting activities and military training in ancient China. Hand to hand combat and weapons practice were important components in the training of Chinese soldiers.[1][2][3] From this beginning, Chinese martial arts proceeded to incorporate different philosophies and ideas into its practice—expanding its purpose from self-defense to health maintenance and finally as method of self cultivation. In return, influence of martial arts ideals can be found in poetry, fiction, and film. Chinese martial arts are now an integral element of Chinese culture.<br /><br />Styles<br /><br /> Main article: Styles of Chinese martial arts<br /> See also: List of Chinese martial arts<br /><br />The Yang style of Taijiquan being practiced on the Bund in Shanghai<br />The Yang style of Taijiquan being practiced on the Bund in Shanghai<br /><br />China has one of the longest histories of continuously recorded martial arts tradition of any society in the world, and with hundreds of styles probably the most varied. Over the past two to four thousand years, many distinctive styles have been developed, each with its own set of techniques and ideas.[28] There are also common themes to the different styles, which are often classified by "families" (, jiā), "sects" (, pai) or "schools" (, men) of martial art styles. There are styles that mimic movements from animals and others that gather inspiration from various Chinese philosophies, myths and legends. Some styles put most of their focus into the harnessing of qi energy, while others concentrate solely on competition and exhibition. Each style offers a different approach to the common problems of self-defense, health and self-cultivation.<br /><br />Training<br /><br />Chinese martial arts training consists of the following components: basics, forms, applications and weapons. Each style has its own unique training system with varying emphasis on each of those components.[31] In addition, philosophy, ethics and even medical practise[32] are highly regarded by most Chinese martial arts. A complete training system should also provide insight into Chinese attitudes and culture.<br /><br />[edit] Basics<br /><br />Basics () are a vital part of the training, as a student cannot progress to the more advanced stages without them; without strong and flexible muscles including the management of the concept of "Chi" (breath, or energy) and proper body mechanics, many movements of Chinese martial arts are simply impossible to perform correctly.[33][34] Basics training may involve a series of simple movements that are performed repeatedly over a short interval; examples of basics training include stretching, stance work, rudimentary conditioning, meditation and basic kicking and punching techniques.<br /><br />A common saying concerning basic training in Chinese martial arts is as follows:[35]<br /><br /> 。<br /><br />Which can be translated as<br /><br /> Train both Internal and External. External training includes the hands, the eyes, the body and stances. Internal training includes the heart, the spirit, the mind, breathing and strength.<br /><br />[edit] Stances<br /><br />Stances (steps or ) are structural postures employed in Chinese martial arts training.[36][37] They represent the foundation and exaggerated form of a fighter's base. Each style has different names and variations for each stance. Stances may be differentiated by foot position, weight distribution, body alignment, etc. Stance training can be practiced statically, the goal of which is to maintain the structure of the stance through a set time period, or dynamically, in which case a series of movements is performed repeatedly. The horse riding stance qí mǎ bù,mǎ bù) and the bow stance are examples of a stances found in many styles of Chinese martial arts.<br /><br />[edit] Meditation<br /><br />In many Chinese Martial Art systems, meditation is considered to be an important component of basic training. Meditation can be used to develop focus, mental clarity and can act as a basis for qigong training.[38][39]<br /><br />[edit] Forms<br /><br />Forms or taolu (Chinese: ; pinyin: tào lù) in Chinese are series of predetermined movements combined so they can be practiced as one linear set of movements. Forms were originally intended to preserve the lineage of a particular style branch, and were often taught to advanced students who were selected to preserve the art's lineage. Forms were designed to contain both literal, representative and exercise-oriented forms of applicable techniques which would be extracted, tested and trained by students through sparring sessions.[40]<br /><br />Many believe that Kung Fu form needs to be both practical, usable, and applicable as well as promoting flow, meditation, flexibility, balance and coordination. Often kung fu teachers are heard to say "train your form as if you were sparring and spar as if it were a form."<br /><br />[edit] Types of Forms<br /><br />There are two general types of forms in Chinese Martial Arts. Most common are "solo forms" which are performed by a single student. There are also "sparring" forms, which are choreographed fighting sets performed by two or more people. Sparring forms were designed both to acquaint beginning fighters with basic measures and concepts of combat, and to serve as performance pieces for the school. Sparring forms which utilize weapons are especially useful for teaching students the extension, range and technique required to manage a weapon. Today many styles of Kung Fu, as well as styles of Wushu, consider forms to be one of the most important practices in Chinese Martial Arts. Traditionally, forms played a smaller role in training combat application, and were eclipsed by sparring, drilling and conditioning. Forms gradually build up a practitioner's flexibility, internal and external strength, speed and stamina, and teach balance and coordination. Many styles contain forms using a wide range of weapons of various length and type, utilizing one or two hands. There are also styles which focus on a certain type of weapon.<br /><br />Controversy of Modern Form Work<br /> This section does not cite any references or sources.<br />Please help improve this section by adding citations to reliable sources. Unverifiable material may be challenged and removed. (January 2008)<br /><br />Even though forms in Chinese martial arts are intended to depict realistic martial techniques, the movements are not always identical to how techniques would be applied in combat. Many forms have been elaborated upon, on the one hand to provide better combat preparedness, and on the other hand to look more aesthetically pleasing. One manifestation of this tendency toward elaboration which goes beyond combat application is the use of lower stances and higher, stretching kicks. These two maneuvers are unrealistic in combat and are utilized in forms for exercise purposes.[citation needed] Many modern schools have replaced practical defense or offense movements with acrobatic feats that are more spectacular to watch, thereby gaining favor during exhibitions and competitions.[41] This has led to criticisms by traditionalists for endorsing the more acrobatic, show-oriented Wushu competition.[citation needed]<br /><br />Appearance has always been important in many traditional forms as well; forms were often performed for entertainment purposes long before the advent of modern Wushu. Throughout the history of Chinese Martial Arts, practitioners have looked for supplementary income by performing on the streets or in theaters.<br /><br />Modern Forms: Wushu<br />Modern forms are used in sport wushu, as seen in this staff routine<br />Modern forms are used in sport wushu, as seen in this staff routine<br /><br /> See also: Wushu (sport)<br /><br />As forms have grown in complexity and quantity over the years, and many forms alone could be practiced for a lifetime, styles of modern Chinese martial arts have developed that concentrate solely on forms, and do not practice application at all. These styles are primarily aimed at exhibition and competition, and often include more acrobatic jumps and movements added for enhanced visual effect[42] compared to the traditional styles. Those who generally prefer to practice traditional styles, focused less on exhibition, are often referred to as traditionalists. Many traditionalists consider the evolution of today's Chinese martial arts as undesirable, saying that much of its original value is lost.<br /><br />[edit] Application<br /><br />Application training refers to the training of putting the martial techniques to use. Chinese martial arts usually contain a large arsenal of techniques and make use of the whole body; efficiency and effectiveness is what the techniques are based on.[43][44][45] When and how applications are taught varies from style to style; in the early stages of a student's training, most styles focus on drills in which each student knows what range of combat is being practiced and what attack to expect. Gradually, fewer and fewer rules are applied, and the students learn how to react and utilize technique. 'Sparring' refers to the major aspect of application training, which simulates a combat situation but usually includes rules and regulations to reduce the chance of serious injury to the students.<br /><br />eapons training<br /><br />Most Chinese styles also make use of training the broad arsenal of Chinese weapons for conditioning the body as well as coordination and strategy drills.[49] Weapons training (qìxiè ) are generally carried out after the student is proficient in the basics, forms and applications training. The basic theory for weapons training is to consider the weapon as an extension of your body. The same requirements for footwork and body coordination is required[50] The process of weapon training proceed with forms, forms with partners and then applications. Most systems have training methods for each of the Eighteen Arms of Wushu (shíbābānbīngqì ) in addition to specialized instruments specific to the system.<br /><br />I liked:<br />Weapon less.<br />Long Stic.<br />Sword.<br />Umbrella.<br />Double stick.<br /><br />From<br />Dinadevan<br />With Love<br />09895510906<br />0471-3295469<br />Address: 'Gurunirmalam' , Santhigiri P O, TVM-695589<br />Official Website: www.dinadevan.com<br /><br />CONFIDENTIALITY NOTE : The information in this e-mail is confidential and privileged; it is intended for use solely by the individual or entity named as the recipient hereof. Disclosure,copying, distribution, or use of the contents of this e-mail by persons other than the intended recipient is strictly prohibited and may violate applicable laws. If you have received this e-mail in error, please delete the original message and notify us by return email or collect call immediately. Thank you. www.dinadevan.comDinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0tag:blogger.com,1999:blog-9222641025118086232.post-21609187553807430202008-07-13T01:48:00.002+05:302008-07-13T01:52:35.560+05:30Poem 1...Gurucharanam Saranam<br /><br />GodDinadevanhttp://www.blogger.com/profile/03319446832894957012noreply@blogger.com0